A. Maintain the correct sitting posture. Keep your upper body straight, tuck in your stomach, jaw slightly tucked, and legs together. Keep the waist and back straight and not bent. At the same time, pay attention to frequent activities, such as the two shoulders backward expansion, double foot exchange. Second, pay attention to the bending action. Bending is an extremely common action in daily life and work, but often also brings pain. The correct bending posture should be the first flexion of the hip and knee joints, fully squatting before bending over to pick up things. Avoid increased pressure between the lumbar vertebrae resulting in “flashback” and ligament strains. Third, the prevention of lumbar spine injuries. Most kitchen utensils are not very reasonable height arrangements, cooking in the kitchen is more likely to damage the lumbar, so to raise awareness of lumbar protection, such as washing dishes in the sink can add a wooden board to adjust the height of the dishes, choose vegetables can sit on a small stool of appropriate height to prevent excessive bending of the waist injury to the lumbar spine. Fourth, the sleeping position is vital. Sleeping is best to take a lying position, you can put a curvature lumbar pillow therapeutic instrument under the waist, the lumbar spine curvature to maintain the standard 26 degrees, to promote lumbar blood circulation and repair of damaged lumbar spine tissue. Fifth, the lumbar back muscle more exercise. Exercise should follow some principles, such as appropriate intensity, avoid strain, the action should not be strenuous, not too much bending, twisting and jumping action. Should choose the right posture, movement, intensity and progress to exercise. Mainly including backward walking, “small swallow flying” method, “five-point support” method. Sixth, avoid sitting and standing. People who work in a sitting position for a long time, prone to lumbar fatigue. Therefore, after sitting and standing for a long time to pay attention to the activities of the waist. White-collar workers, students, long-term ambulatory work and study and drivers who need to be sedentary are most likely to suffer from lumbar spine disease. Seven, the correct choice of cushion. The choice of cushion is crucial, the thickness of the cushion should be appropriate, not too thin too soft, so that it does not play a role in supporting the waist, and not too thick too hard, too thick will cause excessive lumbar flexion, too hard will make the waist more uncomfortable, the cushion must be placed on the waist rather than the back, so that the cushion completely with the physiological curvature of the human lumbar spine. 1, small swallow fly method exercise prone bed, go to the pillow, hands behind (remember, this is very important), force chest up, through the neck muscles to make the head chest leave the bed, while the knee joint straight, through the lumbar muscles so that the two thighs with also leave the bed, for 2 seconds, and then muscle relaxation rest for 2 seconds, on the completion of an exercise, we design 30 exercises for a cycle. So, (2 seconds + 2 seconds) * 30 = 120 seconds. Just 2 minutes to complete the day, is not very simple? If you want to increase the effect, you can carry out 2 cycles per day. 2, five-point support method lying on your back in bed, go to the pillow bent knees, both elbows and back against the bed, the abdomen and hips up, relying on the head and shoulders (a point), both elbows (two points) and feet (two points) the five points to support the weight of the entire body, for 3 to 5 seconds, and then relax the waist muscles, put down the hips to rest for 3 to 5 seconds for an exercise. Practice cycle with the small swallow flying method.