Lumbar disc protrusion is a very common disease, urban white-collar workers, IT personnel and other computer people because often in front of the computer sedentary, and sitting posture is often incorrect, so that the lumbar intervertebral disc in a high-pressure state over the years, it is easy to appear lumbar degeneration, tear, disc protrusion. At the same time, prolonged sitting makes the back muscles pull for a long time, easy to cause lumbar back muscle strain, resulting in chronic back pain and lumbar spine stability damage, further increasing the possibility of the onset of lumbar disc herniation. “How to effectively keep away from lumbar disc protrusion? The height of the sitting device must be in proportion to my body. The study found that many people suffering from lumbar disc herniation in the office white-collar have unsuitable sitting gear, in fact, it is important to choose the right sitting gear. It is best to have a certain back angle backrest, the entire seat curve should be in line with the physiological curve of the human body, the material should choose hard or hard, it is recommended not to sit for a long time sofa. Office ambulation work when sitting and desk distance and height should be adapted to their own bodies, should not be too high nor too low, in order to minimize the strain on the lumbar spine and surrounding muscles. The duration of desk work should not exceed one hour. Fixed in a certain posture for a long time can easily lead to fatigue of the lumbar back muscles and aggravate the symptoms, the work gap should pay attention to the frequent adjustment of the body’s posture, every once in a while should stand up to move the waist, lumbar back muscle forward flexion, back extension, rotation movement, in order to prevent muscle strain and spasm after a continuous posture. You should avoid sleeping on a very soft mattress to maintain a high quality sleep. During sleep, the waist is in a relaxed state, so that the pressure in the lumbar intervertebral disc can be fully released in high-quality sleep, so that the nucleus pulposus and fibrous ring get better nutrition, delaying the onset of degeneration and thus preventing lumbar disc herniation. In addition, manual laborers should work according to their ability to avoid excessive force on the waist, thus reducing the chance of lumbar disc herniation due to uncoordinated movement of the waist. You should pay attention to warmth and prevent the waist from cold and moisture. Especially in the office will be equipped with air conditioning, too low temperature and too humid environment will make the lumbar back muscle spasm, poor blood circulation, is not conducive to the protection of the lumbar spine. Usually strengthen the protection and exercise of the lumbar back muscles. For office workers who are usually engaged in mental work, physical activity time is very little, should strengthen the usual exercise, enhance physical fitness, participate in physical exercise such as swimming, running, etc.. In addition, you can deliberately carry out some exercises for the lumbar back muscles, such as “swallow fly” “fish leap” and other movements of training, in order to strengthen the waist strength and stability, away from lumbar disc herniation.