“Modern life is becoming more and more convenient and brings as many troubles. With the transformation of modern people’s busy lifestyles and work styles, resulting in a gradual increase in lumbar pain diseases, and the trend of younger age of onset. Especially sedentary people, standing people, heavy manual laborers, weak people, almost most of them have had the experience of lumbar spine disease pain and different degrees of pain. For modern people, take good care of their waist is the key to stay away from lumbar spine disease. “Dangerous movements” increase lumbar pain problems in the waist, and bad posture and off. Many people due to the need to work, will keep a posture sitting for a long time, relatively lumbar activity is less, such as accounting, office white-collar. This will cause muscle tension in the lumbar region, gradually forming lumbar muscle strain, prolonged lumbar muscle strain will aggravate the degenerative lesions of the lumbar intervertebral discs and accelerate the strain of the lumbar spine. Therefore, the usual sedentary people recommended to strengthen the correct use of the waist and health care. The “dangerous” actions such as bending over to carry heavy objects, bending over to hold a child, suddenly twisting the waist, and in the case of bending over strong back extension, may damage the muscles of the lumbar region and the lumbar intervertebral disc. The early signs of lumbar strain and common lumbar diseases are lumbar pain, lumbar weakness, discomfort from bending activities, increased pain after activities, limited lifting of heavy objects, limited squatting, and knee pain. If the lumbar region is damaged for a long time, it will slowly develop into a lumbar disc herniation or even a more serious disease, which may seriously affect normal walking and urination and defecation, causing inconvenience in daily life. Protecting the lumbar spine is all about prevention. Long-term pressure on the lumbar region is the main cause of chronic back pain. In daily life, do some small details can play a role in protecting the lumbar spine to prevent disease. The best way to protect the lumbar spine is to stand or walk around every 45 minutes to move the lumbar area, which can relax the lumbar muscles that have been tense for a long time. For people who rarely do physical labor, if you need to lift heavy objects, you should squat with bent knees and lean forward, so that gravity is shared among the leg muscles to reduce the burden on the lumbar region; at the same time, you should gradually increase the force to prevent the sudden force on the lumbar region. Exercise is equally important for the health of the lumbar spine. It is important to protect the lumbar spine is to control weight. “Some statistics show that the normal human lumbar spine is flexed forward up to 3000-5000 times a day. If you carry a beer belly, it is the same as a sandbag hanging on the waist, will make the body’s center of gravity more forward, resulting in muscle tension strain in the lumbar region, which increases the burden on the lumbar spine, but also makes the lumbar spine buried deep in fat, do not get exercise.” Strong legs can effectively share the burden of the low back, stopping and relieving low back pain from forming. Exercise, the doctor most recommended is swimming, especially breaststroke can mainly practice these muscle groups. In addition, swimming can also ensure the supply of nutrients to the interspinal tissues, maintain its elasticity and improve the spine’s ability to resist external shocks. In addition, walking backwards is also a good exercise. Backwards walking, the two legs alternately step backwards, enhancing the strength of the posterior thigh muscle groups and lumbar back muscle groups, which makes the lumbar ligaments more elastic, like a self-contained lumbar spine protection belt. The recovery of the function of the bones, muscles and ligaments not only allows the stability of the lumbar spine to increase, but also makes the lumbar spine pain lessen or even disappear. When walking backwards, it is best to walk 60 steps-100 steps per minute for 10 minutes each time.