First of all, we look at the pressure of the lumbar spine in different positions, from the following chart can be seen, supine position when the lumbar spine pressure is the lowest (25), sitting slightly wrong, the pressure of the lumbar spine increased (185), sitting bending to lift heavy objects when the lumbar spine pressure is the highest (275). We should generally understand how to prevent it. 1, avoid – avoid bad posture (1) to avoid prolonged sitting, prolonged standing, standing like a pine sitting like a bell. Stand or sit upright, chest up, waist straight, if the chair has a backrest, sit in the end, lean on the back of the chair or cushion. (2) Avoid bending over to carry heavy objects: carry and lift heavy objects with bilateral force as much as possible; bend over to pick up things and carry heavy objects when you should squat down first. 2, warm – pay attention to lumbar warmth cold is an important cause, induced bun ‘stuffing’, cold will make the lumbar back muscle blood circulation is blocked, muscle strength decreased, so that the ‘bun’ Understand greater pressure, such as the basis of intervertebral disc degeneration, it is easy to lead to bun ‘stuffing’. 3, sleep – pay attention to the sleeping posture The pressure on the lumbar spine is lowest when lying down, so you need to master the correct sleeping posture. 4, practice – self-exercise lumbar back muscle exercise: each last 10 seconds, then muscle relaxation rest 10 seconds for 1, 10 for 1 group. Note: 1, for some people with weak lumbar back muscle strength, “Xiaoyanfei” may be more effort, you can use “five-point support”, “three-point support method” to exercise; 2. The number and intensity of exercises for the lumbar and back muscles vary from person to person, and can be practiced 20 or 30 times to more than 100 times a day. Exercise should be gradual, and can gradually increase the amount of exercise every day. 3, such as exercise the next day of lumbar pain, discomfort, stiffness, etc., can be appropriate to reduce the number of exercises, or stop exercise, so as not to aggravate the symptoms.