Lumbar disc herniation is a very common disease, urban white-collar workers, IT personnel and other computer people due to often sedentary in front of the computer, and sitting posture is often incorrect, so that the lumbar intervertebral discs in the high-pressure state over the years, it is easy to lumbar spine degeneration, tearing, disc herniation. At the same time a long time sitting work so that the back muscles for a long time pulling, easy to cause lumbar back muscle strain, resulting in chronic lumbar pain and lumbar spine stability damage, further increasing the incidence of lumbar disc herniation may be. “How to effectively avoid lumbar disc herniation? The height of the sitting device must be in the right proportion with my body. Studies have found that many white-collar office workers who suffer from lumbar disc herniation have inappropriate sitting equipment, and it is very important to choose the right sitting equipment. It is best to have a backrest with a certain angle of inclination, the curve of the whole seat should be in line with the physiological curve of the human body, the material should be hard or hard, it is recommended not to sit on the sofa for a long time. Office ambulatory work when sitting and desk distance and height should be compatible with their own bodies, should not be too high or too low, in order to minimize the lumbar spine and the surrounding muscle strain. The duration of work should not exceed one hour. Fixed in a certain position for a long time easily lead to lumbar back muscle fatigue and aggravate the symptoms, work should pay attention to often adjust the posture of the body, every once in a while should stand up and move the lumbar, lumbar back muscles of the forward flexion, backward extension, rotary movement, in order to prevent muscle strain after a certain position, spasm. Avoid sleeping on very soft mattresses and maintain high quality sleep. People in sleep, the waist is in a relaxed state, can make the lumbar intervertebral disc disk pressure in high-quality sleep to get a full release, so that the nucleus pulposus, the annulus fibrosus get better nutrition, delay the degeneration of the occurrence of lumbar intervertebral disc herniation, and then prevent lumbar intervertebral disc herniation. In addition, manual laborers should work according to their ability to avoid overloading the lumbar region, thus reducing the chance of lumbar disc herniation due to uncoordinated lumbar movements. Attention should be paid to keep warm to prevent the lumbar region from being exposed to cold and moisture. Especially in the office will be equipped with air conditioning, too low temperature and too humid environment will make the lumbar back muscle spasm, poor blood circulation, is not conducive to the protection of the lumbar spine. Usually strengthen the protection of the lumbar back muscles and exercise. For office workers are usually mainly engaged in mental labor, physical activity time is very little, should strengthen the usual exercise, enhance physical fitness, and participate in physical exercise such as swimming, running and so on. In addition, you can deliberately carry out some exercises for the low back muscles, such as “swallow fly”, “fish leap” and other movements of the training, in order to strengthen the lumbar strength and stability, away from the lumbar disc herniation.