1) Fitness Exercise: The prevention of lumbar hyperosteogeny is mainly to adhere to various long-term fitness exercises, which is very beneficial to prevent osteoporosis and hyperosteogeny in middle-aged and elderly people. Exercise methods include: walking, aerobics, Tai Ji Chuan, Taijijian, long-distance running, etc. (2) Health massage: it is a health self-massage exercise. You can massage your waist from top to bottom with your palms and fingers in a sitting or standing position, with the intensity from light to heavy until you have local fever, and then massage your waist for 2~3 minutes by hand to promote blood circulation and relieve muscle stiffness and tension. (3) Maintain a good standing posture: The correct posture when standing should be: knees slightly flexed, gluteus maximus slightly contracted, abdominal muscles naturally contracted, lumbar spine slightly straightened, lumbosacral angle decreased, and spinal support increased to prevent lumbar disc injury. (4) Maintain a good sitting posture: People who work and study in a sitting posture for a long time should choose an adjustable armchair so that their waist can lean on when sitting in order to reduce the burden on their waist. Those who have been sedentary for more than 65,438+0 hours should stand up and exercise their waist to prevent muscle strain, facet joint displacement and disc injury. (5) Choose a good bed: People spend13 of their life in bed, so choosing a good bed is very important. It is recommended to sleep in a hard bed or a semi-hard bed, not a soft spring bed. Soft bed can change the physiological curvature of lumbar spine when lying on your back, and scoliosis when lying on your side, thus increasing the incidence of lumbar hyperosteogeny. (6) Reduce waist injury and dampness.