In clinical practice, it is common to see some 30-year-old people who have already reached the age of 50 in their waist. After a comprehensive examination, it is found that the lumbar spine has prematurely degraded or the intervertebral disc has protruded. Some people can't help but ask, why is the lumbar disc still protruding when they sit in the office almost every day without doing any physical work? You may not have imagined that the more sedentary people are in the office, the more likely they are to suffer from this disease! It is difficult for office workers to sit in this way, whether they want to stand out or not. They often sit with a shrug, chest, and leaning forward, which greatly increases the burden on the spine, especially the lumbar spine. The lumbar intervertebral disc is a highly susceptible structure, with the nucleus pulposus easily moving backwards during lumbar flexion. In addition, the upper and lower vertebrae compress the intervertebral disc backwards, resulting in an abnormal increase in pressure at the back of the disc. Once the nucleus pulposus breaks through the limitations of the fibrous ring, it exerts pressure on the posterior nerves, resulting in what we commonly refer to as lumbar disc herniation. When the lumbar protrusion is severe, it can cause a series of clinical symptoms such as lower back pain, numbness in one or both lower limbs. This is not over yet. Sitting in one position for a long time can easily cause muscle strain, and the strength and endurance of the muscles will also deteriorate. The weight of the upper body is all pressed on the vertebrae, and the intervertebral discs are subjected to increasing force, resulting in more severe wear and tear. Lumbar protrusion and lumbar disc herniation are two different things. Some people only undergo lumbar MRI examination for physical examination, and the report often includes words such as "lumbar degenerative changes", "intervertebral disc protrusion", "intervertebral disc herniation", etc. In fact, this situation does not require excessive tension. Lumbar protrusion and lumbar protrusion syndrome are two different concepts. From imaging, it can be seen that there is a certain degree and range of protrusion of the intervertebral disc, but there are no symptoms. It is only a feeling of soreness and weakness in the lower back, which is prone to pain. Medical treatment is not necessary, as long as attention is paid to strengthening the exercise of the lower back muscles. Only when intervertebral disc herniation compresses the dura mater and nerves, resulting in symptoms consistent with imaging such as pain, numbness, and weakness, can it be diagnosed as lumbar disc herniation. A person who sits for a long time in the correct sitting position should adjust their desk and chair height and computer position. Maintain spinal integrity and maintain normal physiological curves of the head, neck, and chest. It is best to have a backrest with a certain tilt angle, so that the lumbar spine can be supported and not suspended, and the material should be hard or slightly hard. For sedentary individuals, it is recommended to get up and walk every 30 to 60 minutes, stretch and stretch muscles, relax the body and mind, and not maintain a posture for too long. The first step in treating lumbar disc herniation is to rest in bed, so that the lumbar spine is no longer under pressure and the intervertebral disc is no longer compressed, restoring its original elasticity and thickness. But only exercise and maintaining the balance of intervertebral disc strength are the most important means to prevent and treat lumbar disc herniation and lumbar disc herniation. Here we recommend the "Five Point Support" exercise method, which can exercise the lower back muscles and is suitable for people with weaker lower back muscle strength. It is also suitable for early conservative treatment of lumbar protrusions and rehabilitation exercises after lumbar spine surgery. Firstly, lie on your back with your arms naturally placed on both sides of your body, with your feet shoulder width apart. Bend your legs slightly and place your feet on the ground, creating an obtuse angle of more than 90 degrees for your knee joints. Support the body with both feet, elbows, and the back of the head, and use force to lift the abdomen upwards to lift the waist and back