The intervertebral disc is composed of a fibrous ring that overlaps in layers like an annual cake and a central, gelatinous nucleus pulposus. Because the spherical nucleus pulposus is flexible, the vertebrae above and below it can move freely. What is a herniated disc? A herniated disc is a condition in which the nucleus pulposus breaks away from the annulus fibrosus. When you hunch over for a long time, the disc will be squeezed to the back. Therefore, it is important to change your posture as often as possible so that the disc does not squeeze backwards and stays in its original position. How to prevent a herniated disc? 1, daily life, mopping, sweeping or vacuuming and other labor to be careful, try to keep the body upright, from the ground to pick up things, it is best to keep the waist above the body upright posture first squat, rather than directly bend down significantly to pick up. When picking up something from a high place, it is strictly forbidden to lean the body backwards, to keep upright. 2, do not maintain a posture for a long time, avoid overwork, work for a while after a little exercise, or massage the waist and legs, and maintain the correct posture to relieve the tension in the lumbar muscles. 3, when walking more use of abdominal muscles, when standing do not stand with both legs together for a long time; 4, sleep on a hard bed of moderate hardness, do not watch TV for a long time after meals; 5, avoid cold, humid living and working environment, in the cold and hot season pay attention to avoid the recurrence of lumbar spine disease; 6, a simple way to exercise the lumbar spine: sit on a chair, cross your arms and hold your neck, hold your belly forward, tilt your head backward, adhere to 2 to 3 minutes and then relax, between work, repeat the above action three or five times, the cervical spine, lumbar spine have a very good stretching effect.