Office workers work, the lumbar spine is subjected to the load is much smaller than the manual laborers, but the incidence of low back pain in office workers is not lower than that of manual laborers, why? This is related to sitting posture and other factors. The causes of this situation are manifold, the chair is not suitable or chair and desk height ratio is not coordinated, itself sitting posture bad or bad sitting posture for too long, the lack of low back exercise, etc., have become the office workers triggered cervical and lumbar back pain factors. Prevention of cervical and lumbar spondylosis, we should pay attention to the following points: 1, choose a scientific and reasonable desk and chair: the chair requires a moderate height, there is a backrest with armrests, should pay attention to the distance between the chair and the desk and the height of the coordinated; adjust the desktop or the height of the worktable and the angle of the tilt, it is best to equip with a desktop tilted at 10-30 degrees of the seat to prevent the head and neck for a long time in the tilt back or curved neck shape. 2, pay attention to adjust the working posture: research shows that the human line of sight and the angle of the plumb line of the center of the earth for 115 degrees, the neck muscles are most relaxed, so the relative height of the computer monitor and the seat should be adjusted. If there is no condition to replace the specialized computer desk, you can try to cushion the seat until the neck feels relaxed, the seat is best to have a supportive back and armrests, and can adjust the height. 3, to maintain the correct operating position: keep your neck upright, so that the head is supported, shoulders naturally drooped, upper arm close to the body, elbow bent at 90 degrees; with the keyboard or mouse, you should try to relax the wrist, maintain a horizontal posture, the palm of the palm of the middle line and the middle line of the forearms to maintain a straight line; the waist should be straight, the knees naturally bent at 90 degrees, and to maintain the sitting position of the feet on the ground. 4, strengthen the neck and waist back muscle exercise: for office workers to sit for a relatively long time and exercise time is less, the neck and waist back muscle is weaker. Usually correct office sitting posture, pay attention to adjust their position, should strengthen the neck and back muscle exercise. Choose the right exercise program for yourself, such as yoga, swimming and so on. 5, office health exercises: office workers, should also stand up from time to time to walk around, move the neck and shoulders, so that the neck and shoulder muscles are relaxed, turn the waist, kicking and bending. Should work 1-2 hours or so, purposefully let the head and neck to the front and back of the left and right several times, the activities should be gentle, slow, in order to achieve the maximum range of motion in all directions, whichever. So that the cervical joint fatigue can be relieved. When a long time to see things close, especially in a low state, not only affect the cervical spine, but also easy to cause vision fatigue, and even induce refractive error. Tip: Whenever you work for an hour, you should raise your head and look into the distance for about half a minute to see the green 1 color plants. This can eliminate fatigue, but also conducive to the health of the cervical spine. After work, their left hand clenched fist shot right shoulder, right hand clenched fist shot left shoulder, can be 20 consecutive shots, shoulder shot vibration and stimulation, can make shoulder and neck muscle relaxation, eliminating the pressure on the nerve, lifting the degree of physiological and psychological tension.