Specific health care methods we will be released one after another, today briefly discuss the small details that need attention in daily life. First, maintain the correct sitting posture upper body straight, tuck in the abdomen, jaw slightly closed, 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 to flex the hip and knee joints, fully squat before bending over to pick up things. Avoid increased pressure between the lumbar spine resulting in “flash back” and ligament strains. Third, the prevention of lumbar spine injuries most kitchen utensils height arrangements are not very reasonable, cooking in the kitchen is more likely to damage the waist, so to raise awareness of waist protection, such as washing utensils can be added to the sink a wooden board to adjust the height of the utensils, 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 sleep position is vital, it is best to take a lying position when sleeping, 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 to follow some principles, such as the 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 fly” method, “five-point support” method. Sixth, avoid sitting and standing for a long time in a sitting position, 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 holding up the waist. Do not be too thick too hard, too thick will cause excessive lumbar flexion, too hard will make the waist more uncomfortable. Cushion must be placed in the waist rather than the back, so that the cushion completely with the physiological curvature of the human lumbar spine. Appendix: 1, small swallow flying method exercise prone bed, go to the pillow, behind the hands (remember, this is very important), force chest up, through the neck muscles so that the head and chest out of 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, you have completed an exercise. We design 30 exercises as a cycle. So, (2 seconds + 2 seconds) * 30 = 120 seconds. Isn’t it easy to complete the day in just 2 minutes? If you want to increase the effect, you can perform 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 lumbar muscles, put down the hips to rest for 3 to 5 seconds for an exercise. Practice cycle with the small swallow flying method.