Neck and shoulder pain refers to pain in the neck, shoulder, scapula, etc., sometimes accompanied by pain in one or both upper extremities and cervical spinal cord damage symptoms. Low back pain refers to pain in the lower back, lumbosacral, sacroiliac, buttocks, etc., and may be accompanied by pain in one or both lower limbs and cauda equina symptoms. Preventive health care】 a. Avoid overexertion: avoid maintaining the same posture or repeating the same action for a long time, such as playing computer, Internet, playing cards, mahjong, etc. After the same posture lasts 30-50 minutes, do 2-3 minutes of head and waist relaxation exercises to avoid high mental tension; avoid excessive intercourse. Second, correct bad posture: 1, sitting: should not be sedentary, should not sit on a soft sofa; should sit on a hard bench, and the waist should be straight; do not cross your legs, not cross-legged, sitting position work should try to avoid hunchback, head down, do not amble on the table to write; avoid bumps up and down when riding in the car. 2, stand (stand): waist should be straight, should not bend, and more standing less sitting. 3, walk: walking to raise the chest and head, eyes flat in front; should not be fast running, jumping, jogging or walking is appropriate, should not be a handheld heavy objects or heavy objects on one shoulder. 4, sleep: reasonable application of pillows, avoid high pillows (but also should not be too low). It is not appropriate to sleep on a bed that is too soft, to sleep on a hard bed. In the supine position when sleeping and in the waist pad a 4-5 cm towel; should not read books or TV in a semi-recumbent position. 5, other: should not lift heavy objects, lifting objects when the first knee flexion squat, and then lifting objects, otherwise easy to damage the lumbar, avoid sudden force in the lumbar scoliosis or twisting, if necessary, during the day to protect with lumbar circumference, available at home with hot compresses. Third, avoid feeling wind, cold and damp: 1, living and working environment to be dry and warm. 2, after the rain to change clothes in a timely manner. 3, after strenuous activity and sweating do not immediately take a cold shower. 4, the winter bed to ensure warmth, you can use electric blankets. 5. In summer, the air conditioner should not be turned on too cold, and the electric fan should not blow against the neck, shoulders and waist. Fourth, the regulation of diet: avoid eating too cold food, drink more milk, soy milk, bone broth, cheese to supplement calcium, eggs, vegetables, fruits, etc. can also eat more; quit smoking and less alcohol is also very necessary. Five, physical exercise should be adhered to: 1, prone position: two hands and upper arms back, trunk and lower body back at the same time, the two knees straight, so that it becomes an anti-bow shape. 2, supine position: hands on the head, force forward, head back to do confrontation exercise. 3.Row backwards (but be careful with safety). 4, slowly backward, to the left, to the right to do lumbar activities, should not bend forward excessively. 5, usually more walking, should not do strenuous exercise. 6, hands rubbing and then lightly buckle the waist. 7, calcium, eggs, vegetables, fruits and so on can also eat more; quit smoking and less alcohol is also very necessary. In daily life, neck and shoulder pain, lumbar and leg pain are easy to occur, and Chinese herbal medicine has unique advantages and efficacy in this area of preventive health care. 1, Chinese medicine has unique advantages and efficacy in preventive health care: the liver is the main tendon, the kidney is the main bone. The use of drugs that can benefit the liver and kidney, dispel wind and dampness, and open the meridians is more effective. After a long period of accumulation, we summed up a large number of treatment methods and health care measures to prevent neck, shoulder, waist and leg pain. Only with proper functional exercise and reasonable medication under the guidance of doctors can we really eliminate the occurrence of neck, shoulder, waist and leg pain. 2, certain physiotherapy: physiotherapy has an irreplaceable role in preventing the occurrence of this disease, such as Chinese medicine fumigation, which is effective and safe. Of course, any physical therapy methods should be under the guidance of a physician, reasonable use, differentiated, targeted, in order to achieve better results. 3, postural therapy is also important: long-term sleep on a hard bed, the height of 6 to 8 cm low pillow sleep on cervical spondylosis, lumbar disc herniation treatment is extremely beneficial. Mattress too soft can lead to discomfort in the neck and lumbar region. In addition, a reasonable diet, attention to warmth, and reasonable physical exercise are also important for improving neck, shoulder, lumbar and leg pain. Prevent cervical spondylosis self-massage exercises 1, massage hundred will: use the middle finger or index finger pressed in the top of the head in the middle of the hundred will points, from light to heavy pressure 20 to 30 times. Effect: strengthen the brain and tranquilize the mind, and benefit the qi fixed off. 2, according to the head: two thumbs on the forehead on both sides of the temple, the remaining four fingers apart, placed on both sides of the head, hands simultaneously and forcefully do to press the kneading motion 20 ~ 30 times. Effect: clear the brain and eyes, invigorate the spirit. 3, press and rub wind pool: with two thumbs pressed in the same side of the wind pool points (recesses on both sides of the neck), the rest of the fingers attached to the sides of the head, from light to heavy press and rub 20 ~ 30 times. Effect: dispel wind and cold, open the orifice and relieve pain. 4.Knead the cervical muscles: put the left (right) hand up behind the neck, place the thumb on the lateral side of the neck on the same side, put the remaining four fingers on the opposite side of the cervical muscles, put both hands together with force, lift the cervical muscles upward and then relax, and knead along the Fengchi point down to the large vertebrae point 20-30 times. Effect: Relieve spasm and pain, harmonize the qi and blood. 5.Press the shoulder well: press the left (right) middle finger on the opposite side of the shoulder well point (at the midpoint of the line between the large vertebrae and the shoulder peak, at the shoulder tendons), then press from light to heavy 10 to 20 times, alternating sides. Effect: To activate the meridians, disperse cold and fix pain. 6, massage large vertebrae: with the left (right) hand four fingers together on the upper back, repeatedly massage the large vertebrae point (located in the back of the cervical vertebrae in the largest vertebrae below the space) 20 to 30 times, to local heat is good, alternating sides. Effect: dispel wind and cold, blood circulation. 7, pinch and knead hegu: left (right) hand thumb tip on the other hand of the hegu point (that is, the tiger’s mouth), thumb force pinch and knead 10 to 20 times, alternating hands. Effects: dredge the wind to relieve the table, open the body and wake up. 8, comb the top of the head: five fingers of both hands slightly curved on the top of the head on both sides, a little pressure from the front of the hair along the top of the head to the back of the head to do “comb” like action 20 to 30 times. Effect: refreshing, clear the brain and analgesic.