“Patient’s back pain, doctor’s headache,” back pain has become one of the most common ailments that plague modern people. According to medical experts, about 60% to 80% of adults have a history of low back pain at different times. And lumbar disc herniation is the primary factor causing low back pain, which seriously affects the patient’s work and life. For lumbar disc herniation, prevention is the key, in view of this, life should do the following: 1, morning exercise: sleep overnight lumbar discs may lead to absorb water expansion and compression of the nerve, which is the lumbar disc herniation aggravation of the reasons in the morning. If you get up every day to do lumbar exercise, can make the intervertebral disc by pressure, extrusion of excess water, thereby reducing pain. Normally, more lumbar muscle stretching exercises and walking, walking backwards and cycling can relieve and prevent lumbar pain. 2, maintain the correct posture: improve the work and life posture, pay attention to the combination of work and rest, such as engaged in long hours of bending or long-term work, should maintain the correct posture, in order to reduce the pressure of the intervertebral disc, ambulatory about 50 minutes up to 10 minutes of activity, so that the fatigue of the lumbar and back muscles and ligaments to get loose, so as to achieve the elimination of the role of fatigue. 3, learn to use reasonable force: in life, when you need to bend down to carry heavy objects, bend down to hold children or suddenly twisting the waist, may damage the lumbar muscles and lumbar intervertebral discs. Therefore, lifting heavy objects should be squatting down, leaning the body forward, so that gravity is distributed in the leg muscles. Especially those who are not often engaged in manual labor and older people should pay more attention to this point. 4, learn to relax: tension can make the hormone increase, promote lumbar disc swelling and lead to back pain. Therefore, reasonable arrangement of work and rest, maintain a happy mood to prevent lumbar disc herniation is good. 5, avoid obesity: obesity will cause excessive load to the spine, so that the intervertebral disc pressure increases, and at the same time, due to the relaxation of the abdominal muscles can not play a supportive role for the spine, and even deformation of the spine, resulting in lumbar disc herniation. 6, good habits: usually to develop good habits, such as eating and living in a regular manner, reduce overnight stay, especially in front of the computer overnight work or play games are not good. Diet mix properly, more intake of high vitamin and high protein food, eat more fruits and vegetables. Pay attention to the waist to keep warm, often pay attention to the weather changes, at any time to increase or decrease the clothing, to prevent the waist by the cold and damp and cold and other undesirable factors of stimulation. Sleeping to hard board bed, less sitting on the sofa, do stand straight, sit upright, sleep flat. 7, do not smoke less alcohol: smoking can make the microvascular contraction of the intervertebral disc, resulting in a lack of lumbar intervertebral disc nutrients, accelerating the aging of the intervertebral disc, which leads to lumbar intervertebral disc herniation. Drinking too much to make the spinal cord on the excessive expansion of blood vessels, dura mater expansion, so that the spinal canal becomes relatively narrow, the disc bulge and lumbar degeneration of spinal stenosis can lead to lumbar pain or make the original lumbar pain symptoms worsen. 8, self-tui na: adhere to 5 to 10 minutes of self-tui na every day, can eliminate lumbar discomfort and eliminate fatigue. Standing or sitting position can be: with two palms were close to the waist on both sides, appropriate force for the up and down back and forth friction lumbosacral 30 times, to the skin heat is appropriate; two hands clenched fist, with the palm of the finger joints protruding part of the lumbar eye close to the two sides, and force for the rotary kneading 30 to 50 times, in order to be appropriate for the acidity and distension; the back of the fist gently knocking the lumbar region for 30 times.