(1) You should learn more about the basic knowledge of low back pain, have a correct understanding of low back pain, eliminate worries, be able to master your condition and cooperate with the doctor’s prevention and treatment work. (2) Work and rest in moderation. After daily work, you should pay attention to the recovery work of the lumbar region, such as lumbar self-massage, changing the position to adjust the muscle balance, doing interval exercises, playing simple taijiquan, doing head and neck backward and two arm abduction movements, etc. You should try to avoid working continuously in a fixed position. (3) Try to maintain the correct posture in work and life to avoid unnecessary strain injury. In particular, some small movements often encountered in daily work and life are often unnoticed and cause back pain over time. The following are some common small problems in daily life and work, but it is worth paying attention to, especially those who have suffered from low back pain should pay great attention. Incorrect posture: see figure ① Correct sitting posture: the knee should be slightly higher than the hip joint, you can put a piece of stuff under the table, put the foot pad higher. And you should always pay attention to sitting, changing position and moving your back and legs (Figure 20 – 20 – A). ② Correct standing posture: that is, the body’s weight falls on the heels, and gently contract the abdominal and gluteal muscles, so that the upper body leans forward slightly, and the two knees or one of them is slightly bent. This can reduce the burden on the waist. When working for a long time standing, the burden on the lower back is increased, to prevent this, you can put one foot on a small table (Figure 20 – 20 – B). ③ Correct lying posture: the pillow should not be too high. A soft cushion can be placed behind the waist to maintain its physiological curvature, with a small pillow placed under the knee, the lower limbs slightly flexed more conducive to the relaxation of the waist and back (Figure 20 -20 -C). ④ Correct posture for lifting heavy objects: find the right place to hold the weight, stand as close as possible to the weight, squat down, but keep the waist vertical, remember not to bend over and hold the object to be lifted. Tighten the abdomen, legs hard, lift the object, extend the hips, knees, until the body stands straight, keeping the waist vertical throughout the process. Lift the object as close to the body as possible after lifting (Figure 20-20-D). ⑤ Correct holding posture: When holding something, try to move the object held as close to the body as possible so that it does not exceed the height of the waist circumference, and adopt a slightly bent knee and upper body forward bending posture so that it does not increase the load on the waist (Figure 20 -20 – E). If the items held too far from the body, due to the center of gravity leaning forward, it is bound to make the spine back, such a posture will increase the burden on the lumbar joints, and, if more than the height of the waist circumference to the earth, the load on the lumbar region will be heavier (Figure 20 -19 -E). ⑥ Correct driving posture: When driving a car, lean your body fully forward to the extent that your abdomen does not interfere with the operation of the steering wheel, move the cushion appropriately close to the steering wheel, bend your knees and make them exceed the height of the medullary joint (Figure 20-20 -G). If you want to drive for a long time, it is better to get out of the cab for a little movement in the middle of the drive. Nowadays, more and more patients suffer from low back pain after prolonged driving, and it has been found that most of these patients drive in a posture where the cushion is moved back and the body becomes semi-lying (Figure 20-19-G). Because this posture will make the knee joint in extension that is in a lower position than the hip joint, and make the waist become posterior extension, this posture although in a short period of time will not necessarily cause low back pain, but if a long time to drive in this position, low back pain will certainly appear. Especially those who are obese, have a protruding abdomen, and have weak lumbar and abdominal muscles, are more likely to have low back pain in this situation. (7) The correct way to get out of bed: Don’t get out of bed too hard, but slowly get out of bed according to the three steps of getting out of bed to avoid a sudden increase in pressure in the intervertebral disc. The first step is to change to a lateral position, the second step is to slowly sit up from a lateral position, and the third step is to get out of bed. (4) Enhance physical fitness, improve lumbar muscle endurance, and train lumbar flexibility, balance and stability. (5) Prevent unreasonable excessive weight-bearing and pay attention to the combination of work and rest. (6) Eliminate various stimulating factors that are unfavorable to the lumbar region. Such as unprepared sudden temperature drop (cold, humidity, cold wind), cold, alcoholism, uneven bed, poor lying position, etc. (7) Strengthen all preventive facilities. For special labor works, necessary preventive equipment can be set up, such as work belts, wrist guards, knee pads, etc. (8) Patients with acute low back pain should be treated immediately to avoid turning into chronic. For patients who have become chronic low back pain, they should seek regular consultation and treatment from a specialist in order to plan treatment and achieve the purpose of combining prevention and treatment. Some of the above measures should be applied flexibly according to the actual situation.