How should sedentary workers prevent lumbar disc herniation at work? (1) Choose suitable sitting aids to reduce strain on the lumbosacral region as much as possible. So what is called a more appropriate sitting aids? A more reasonable sitting device requires a moderate height and a backrest with a certain backward angle, such as armrests is better. In addition, attention should also be paid to the distance and height of the sitting furniture and desk is coordinated. It is best not to sit on the sofa during long meetings and reports; (2) strengthen their own protection and exercise. For sedentary workers sit for a relatively long time and less movement, the lower back muscle is weaker. Therefore, strengthen their own protection and exercise to prevent lumbar disc herniation is very important. Usually should take the correct office sitting position, after working for a period of time, adjust their position, should not let the lumbar spine in a forced position for a long time. In addition, attention should also be paid to strengthen the exercise of the lumbar back muscle, that is, from time to time to leave the desk, do back extension, left and right rotation and other lumbar activities or regular daily exercise of the lumbar back muscle such as “five-point support”, “swallow fly”, etc., can also choose some suitable for their own health care exercise, taijiquan and other exercise programs; (1) the lumbar spine is very important. (3) reasonable use of air conditioning. Many modern offices have installed air conditioning, which undoubtedly brings a cool working environment for office workers in the hot summer, but the room temperature is too low, the cool air is too heavy, so that the back muscles and intervertebral discs around the tissue blood flow disorders, increasing the chances of back pain. Room temperature in about 260 is more appropriate, in addition, the air conditioner air outlet should not be against the waist and back. (4) from a sitting position, should first lean the upper body forward, two feet backward, so that the upper body power distribution in the two feet, and then stand up. Chen Fan, Department of Orthopedics, Xiantao City Hospital How can porters prevent lumbar disc herniation? (1) should try to avoid the two knees straight bending position picking up and lifting heavy objects, try to take the method of flexing the knees and hips, picking and lifting heavy objects, to straighten the waist and chest, pay attention to the balance of gravity, get up steadily, and coordinate the steps; (2) when lifting heavy objects collectively, everyone should be in step, lift and put down at the same time, unified command, unified action. How can automobile drivers prevent lumbar disc herniation? (1) should move the seat appropriately to the steering wheel, so that the steering wheel as close to the chest as possible without affecting the steering, while leaning back at an angle of 100 ° is appropriate, do not make the backward angle is too large, and adjust the height between the seat and the steering wheel. The seat is too low shoulders will have the feeling of shrugging, too high is easy to make the lumbar spine over-extension increased lumbar load, inducing lumbar disc herniation; (2) need to try to avoid driving continuously for more than an hour. When you need to drive for a long time, it is advisable to stop midway to rest for 5-10 minutes, get out of the cab, go outside and move around a little, and do some lumbar activities health gymnastics. In order to prevent neck fatigue, you can also do some neck activity health gymnastics at the same time, which can largely avoid or reduce neck and back pain caused by neck and back fatigue; (3) for car drivers, sitting for a long time and less activity, the main measure to prevent back pain is to strengthen their own protection, that is, to strengthen the functional exercise of the neck and back muscles, regular daily or rest time for functional exercise of the neck and back muscles, more (4) many modern cars are equipped with air conditioning, to create a cool environment for drivers, but the cool air for drivers suffering from lumbar disc herniation and belong to the “wind-cold” evil, easy to induce lumbago. Therefore, try not to adjust the temperature of the cab too low, but also pay attention to the temperature changes outside the cab, to prevent colds; (5) car failure, the need to drill to the bottom of the car repair, such as always tense lower extremities, will make the lumbar hyperextension, work for a long time, prone to lumbar muscle strain phenomenon. Therefore, when repairing under the car, the legs should be flexed up to reduce the burden on the waist. How can new mothers prevent lumbar disc herniation? (1) Avoid sleeping on a soft bed. When sleeping on a soft bed for a long time, the pressure on one’s lumbar discs will increase. Over time, it will easily lead to lumbar disc herniation, so switch to a hard bed; (2) maintain the right weight. Excessively obese abdomen, increasing the lumbar load. Of course, the body can not be too thin. Therefore, moderate weight is best; (3) strengthen exercise to enhance the lumbar muscles. Long-term lack of physical exercise, lumbar muscle strength is weakened, which is not conducive to protecting the intervertebral discs. For example, repeatedly raising the waist and hips in an arch shape before going to bed can achieve a certain effect; (4) avoid holding weight. New mothers who have just experienced childbirth should not lift heavy objects by themselves and should not move too hard. Keep your body close to the object when holding things to avoid flashing your back; (5) Get out of bed to urinate or defecate. When going to the toilet, use crutches or be supported by others to reduce the pressure on the intervertebral discs. When defecating, it is best to use a sitting toilet to avoid squatting. Even if you need to use the potty in bed, it is best to have an object that can be supported to lift your hips.