The reason why the problem of lumbar pain is so rampant among modern people, and our physical state is already poor (sub-healthy body), but also no zuo no die have a relationship, such as you have to sit for a long time, you have to bend over, you have to stay up late, you also weight gain and so on. Gradual increase in age, the body is getting worse and worse, coupled with these poor posture and habits, so that the lumbar spine is overburdened, so a lot of people at a young age will be the emergence of lumbar pain, lumbar muscle strain, lumbar disc herniation, and so on. This article is to share with you, the most harmful lumbar disc of a posture, we quickly come to the right place, timely correction. This posture is: bending posture and then rotate the waist. For example, under the sitting posture is like this: bending the waist while sitting, and then there is another rotation of the upper body. Bent over sitting or sitting on the bed left and right to reach something: originally in the bent over state, and then to the left and right to reach something, there will be a squeeze, twist between the lumbar vertebrae. This is because when we bend over, the lumbar spine has a squeeze, the lumbar disc has a tendency to move backward, and then rotate, the lumbar spine will be subjected to a sudden torsion force, the torsion force if too large or too sudden will damage the lumbar vertebrae and the lumbar disc. The lumbar spine is a main stable joint, its own rotational flexibility is very small, can not bear our usual long-term or overloaded rotation, so it is easy to have problems. The thoracic spine is the main flexible joint, if the thoracic spine is not flexible enough, we tend to turn the waist too much to complete the turning movement. However, these are postures and movements that we tend to have on a regular basis, even when done under load. For example, if you are moving, bending at the waist and moving things side to side to move; for example, if you are running with an unstable upper body the lumbar spine will constantly rotate; for example, if a golfer has poor thoracic spine rotational flexibility the lumbar spine will over-rotate. So, do you have such bad habits of both bending and rotating? If so, quickly correct it. In addition, good thoracic flexibility and lumbar stability can reduce the harm of these habits, so why not do both to be better for the lumbar spine? Regarding thoracic spine flexibility, I would like to recommend two very classic movements, you can refer to: two classic movements to practice thoracic spine flexibility. Regarding lumbar stability, you need to strengthen the muscles on all sides of the lumbar spine, the upper diaphragm, the lower pelvic floor muscles, the front abdominal muscles, the back of the piriformis, erector spinae and so on, they are like cylinders, protecting our muscles on all sides. To recommend a few actions: 1, flat support to practice transverse abdominal muscles. 2, clip the buttocks and clip the heels prone push-up. When doing this action, it is important to note that the heels are always tightened and the buttocks are always tightened. You can do it for 30 seconds each time, do it 3-5 times, and rest for a minute between groups. 3, pelvic floor muscle training. Kegel training is to practice the contraction of the lifting muscles, just like people are trying to hold in their urine or inhibit the action of defecation. Continuous contraction of the pelvic floor muscles (lifting movement) for 5-10 seconds, relaxation for 5-10 seconds, repeated 10-15 times, for a group, carry out 5-8 groups. Contract these muscles without tensing the abdominal and buttock muscles. This anal lifting exercise can be carried out all the time, on the subway, at work, watching TV can be carried out.