Lumbar process is a common disease among young adults, which seriously affects people's labor force and quality of life. However, as long as we pay attention to prevention and health care, the lumbar process will stay away from you. 1. Strengthen exercise and keep fit. The basic causes of lumbar disc herniation are lumbar disc degeneration, lumbar trauma and overwork. So through exercise, the bones and back muscles will be strong and the nervous system will react quickly. Therefore, in various activities, the movements will be accurate and coordinated, and the lumbar spine is not easy to be injured. At the same time, exercise is beneficial to reduce the load of lumbar spine, delay the degeneration of lumbar intervertebral disc, and thus prevent the occurrence of lumbar disc herniation. The ways of exercise can vary from person to person and suit local conditions, such as doing radio exercises, aerobics, playing Tai Ji Chuan and other sports activities. 2. Keep the correct working posture. Correct posture can not only improve labor efficiency, but also prevent lumbar muscle strain and delay intervertebral disc degeneration, thus effectively preventing lumbar disc herniation. The following are several common postures that help to protect the lumbar spine: Standing workers: Hips and knees are slightly flexed, preferably at about 65,438+05 degrees, naturally abdomen, so that bilateral hip muscles contract inward, so that the pelvis leans forward and the lumbar spine is straight. Seating workers: Adjust the height of the chair so that the knees can bend and stretch freely, and the upper lumbar spine is close to the armchair to keep the spine straight. The chair seat plate should not be too narrow, and it should be able to support two thighs. Laborers (such as cooks, hairdressers, etc.). Those who need to bend over half due to the nature of their work: keep their lower back straight, keep their feet apart and parallel to their shoulders, and let gravity fall on their hips and feet. When bending down to carry heavy objects, you should stretch your waist first, then bend your hips and squat down, then straighten your hips and knees hard, and straighten your waist to lift heavy objects; When lifting heavy objects collectively, you should hold out your chest, bend your hips first, and then lift heavy objects at the same time. 3. Do a good job in labor protection and improve working conditions. Workers who often bend over or pick heavy objects can use wide belts to strengthen the stability of the waist. However, the wide belt can only be used at work, and it should be taken off at ordinary times, otherwise it will lead to the weakening of waist strength and even muscle atrophy, leading to low back pain. No matter what job or occupation, working hours should not be too long in a certain fixed posture. Especially when you bend over or twist your body repeatedly, you should change your posture regularly to rest your tired muscles. The driver of the car sat in the chair for a long time and suffered bumps and vibrations. Over time, the pressure on the lumbar intervertebral disc increases, which easily leads to disc degeneration and disc herniation. Therefore, the driver should have a reasonably designed seat, pay attention to the correctness of the seat, and avoid or reduce vibration. Let the waist move and rest properly during driving. The invasion of wind, cold and humidity can reduce the immune function of the body, shrink small blood vessels, muscle spasm and cause low back and leg pain. The continuous spasm of the muscles in the lower back will lead to the increase of intervertebral disc pressure and induce lumbar protrusion. Therefore, whether in productive labor or daily life, we should avoid the intrusion of wind, cold and dampness. During pregnancy and lactation, due to endocrine changes, the muscles, joint capsules and ligaments of the lower waist and pelvis relax, the load of the lower lumbar spine increases, and the internal pressure of the intervertebral disc increases, which is prone to lumbar disc herniation. Therefore, heavy physical labor should be avoided during pregnancy and lactation. 4. quit smoking. Smoking too much can also cause low back pain, because some chemicals in tobacco leaves can make blood vessels contract, the blood vessel wall is ischemic and anoxic, and the nutritional status of intervertebral disc deteriorates, thus accelerating intervertebral disc degeneration. At the same time, smoking can cause cough, and severe cough will increase the pressure in the intervertebral disc, promote the degeneration of the intervertebral disc and lead to lumbar disc herniation, so quit smoking. ● About the author: Li, chief physician, professor and doctoral supervisor, is currently the deputy director of surgery in Xiangya Hospital of Central South University, director of orthopedic research office, director of Hunan Medical Association and chairman of Hunan Spinal Surgery Professional Committee. He has been engaged in orthopedic clinical work for nearly 30 years, published more than 60 papers, won 6 scientific research achievements at all levels, national patents 1 item, and 6 major and participating works. Lumbar protrusion-a puzzle article "Family Medicine" in May 2003 asked: Which people are prone to lumbar protrusion? Liu Jiaoshou: Generally speaking, lumbar disc herniation can occur in almost everyone, but according to the statistics and analysis results of clinical cases, the incidence of lumbar disc herniation is relatively high among young people aged 30-50. It is worth noting that in recent years, young patients in their twenties seem to have an increasing trend. A further understanding of their professional characteristics and living habits shows that a high proportion of patients sit and work all day, such as car drivers, accountants and computer operators, or lack of back muscle exercise. This reflects from one side that bad living and working habits make the lumbar spine overloaded for a long time, which may be one of the main reasons for lumbar disc herniation.