1. Change living habits

Only by changing the posture at work or sleeping you can prevent disc herniation in neck and back. 

Posture working properly: 

• Adjust the height of the chair to suit the eye 
• When sitting, keep your back straight at 90 degrees.
• Chairs should have the backrest, when fatigue you should place a thin pillow around hollow of the waist
• Adjust the distance from the eye to the computer fair, not  high or too low with the eye.

2.Correct sleeping posture

• Put pillows of suitable height, with a thin pillow under your back and under your legs.

3. Diet supplement more calcium

• Milk and dairy foods high in vitamin D.
  
• Foods rich in calcium such as shrimp, small fish and sea fish.
• Foods rich in vitamins and minerals, such as green vegetables, cabbage, cauliflower, fruits rich in vitamin C such as oranges, guava, tomato.
• Foods rich in omega 3 such as mackerel, salmon, tuna, whole grains.

4. Reasonable exercise 

• Should do yoga, gym, swimming, running,.... 
• For people when must sit to work in long time, 8 hours per day , should stand up and move one time per in 1 or 2 hour.
• 
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