Do you feel that life and work are too stressful, whether the work is sedentary without proper exercise, long exposure to the environment of air conditioning, so that the lumbar and leg pain, weakness, rest after no significant improvement …… these physical changes may be caused by neglect of the health of the lumbar spine. Lumbar pain can be seen in all walks of life, but is generally common in farmers and workers who are engaged in heavy physical labor; or some non-manual workers but keep the same posture for a long time every day, such as office workers, teachers, drivers, etc. Low back pain characteristics: low back pain, often accompanied by lower back to the buttocks, the back of the thighs, the outer calves to the feet of the soreness and pain numbness and other sensations, serious in sneezing and coughing and other cases of increased abdominal pressure will intensify the pain. The waist is an important part of our daily life, work and sports, if the waist problems will not only reduce our quality of life, may also affect our work, so we usually pay more attention to the waist self-care: 1, avoid sedentary long time sitting work or study, the waist for a long time in a state of tension, day after day will cause the waist muscle stiffness and pain, prone, turn aggravated, in the above state In the above state, some sudden situations may lead to sprains or other injuries to the waist. Pay attention to the appropriate time to get up and activities, combined with work and rest. 2, avoid living in a damp, cold environment for a long time Dampness can not directly cause lumbago, but prolonged exposure can easily induce lumbago. Therefore, we should often dry bedding, replace sweaty or wet clothes in time, and open windows to keep the room dry. 3, exercise, enhance physical fitness regular living, and adhere to appropriate exercise every day. Daily we can also self-massage and stretching to achieve the effect of muscle relaxation: 1, rub the lumbar Yangguan (in the waist, in the posterior midline, the 4th lumbar vertebrae spine depression) double palm friction to warm, the palm against the lumbar Yangguan, so repeatedly 3 to 5 minutes; or directly with the fingers to rub the lumbar Yangguan, until the appearance of soreness and swelling, and the waist slightly warm. This method has the effect of dispelling cold and dampness, stretching and activating the muscles. 2, rub the waist rubbing hands so hot, with the palm of both hands against the waist on both sides of the spine, up and down and back and forth to rub both sides of the waist, one up and down for 1 time, until the waist produces a warm feeling. Rub the waist every day, with the function of moving Qi and blood, warming the meridians and dispersing cold. 3, take the lower extremities with one hand or two hands to take the leg to the ankle, round trip ten times, alternating between the left and right, has the effect of reducing pain, soothe tendons and activate the chord. 4, swallow flying exercise lying on the bed, chest up, shoulders and arms stretched backwards, head and chest up, legs up, lift and insist for 5 seconds, then relax, lying on the bed, drive the waist and back, to exercise the waist and back muscle strength, step by step, required to do 15 to 30 times a day, can be completed in 2 to 3 times. 5, arch bridge exercise supine in bed, with hands and feet as a fulcrum, force up the waist, forming an arch bridge state, can make the lumbar muscles by pulling movement, enhance muscle strength, change the state of lumbar muscle stiffness.