The self-rehabilitation method of lumbar degeneration is to exercise the lumbar muscles, and the main methods are small hip bridge and small swallow fly.
1. Hip bridge: Hip bridge is a good way to exercise the lumbar muscles, and at the same time, it can exercise the buttock muscles. Patients can find a hard board bed, lie flat on the bed, and then legs apart and shoulder width, and slightly bent knee, and then the waist force, drive the abdomen up when the legs and the body flush, hold for a few seconds and then fall, relax, repeat the exercise.
2. small swallow fly: small swallow fly is the preferred method of exercising waist muscles, patients can find a hardboard bed, lying prone on the bed, hands stretched backward, at the same time, the upper body and legs at the same time upward, and then maintain for a few seconds, fall down and then relax, repeat the exercise can be. The effect is better.
Patients need to exercise under the guidance of a physician, and need to pay attention to do not exert too much force, to avoid secondary injuries caused by exercise.