The most important causes of lumbar disc herniation are degeneration and trauma itself. Therefore, how to delay the degeneration of lumbar intervertebral discs and avoid trauma is the fundamental way to prevent herniation. 1.Strengthen the exercise of lumbar back muscles Strong lumbar back muscles on both sides can stabilize the spine, reduce the load on the lumbar vertebrae, increase the local blood circulation, slow down the process of lumbar disc degeneration, and prevent lumbar soft tissue injuries and lumbar muscle strain. The commonly used method to exercise the lumbar back muscle is the small swallow fly. 2, maintain the correct posture of the waist When the posture is correct, the ligaments maintain the static balance of the spine as well as weight-bearing, not easy to fatigue, not easy to strain. In the standing and sitting position, should keep the lower back flat, so that the waist to avoid excessive forward convex. It is best to sit in a hard chair, the chair should not be too high or too low, too high easy to make the feet off the ground, the muscles of the back of the thighs are under pressure, affecting the relaxation of the pelvis; too low, increasing hip flexion, so that the pelvis tilted forward, all of these are prone to cause lumbar muscle strain. Avoid working in a fixed position for a long time. Long-term semi-bent workers, work should keep the lower back flat, so that gravity falls on the hip joints, so it is not easy to fatigue. 3, avoid excessive stooping activities in daily life and labor, everything should be measured to prevent lumbar sprain. When lifting heavy loads, pay attention to the balance of the body and the coordination of movements, do not force to do some of the work of the force. In particular, people with lumbar strain should pay more attention. When bending to take heavy objects, it is best to bend the knee joints first, and then squat down to avoid excessive bending of the waist, reduce the load on the lumbar spine, and reduce the possibility of disc herniation. When you straighten your body, you should not stretch your waist violently, and you should try your best to stretch your hips and knees to avoid excessive force on your waist, which may cause injury. 4, pay attention to weight loss scientific diet, weight control, do not bring excessive burden to the waist because of overweight body.