After treatment and bed rest, the condition is relieved and the acute period is over, and then comes the rehabilitation period to restore the lumbar function. The right amount of lumbar exercise in this period will receive twice the result with half the effort. There are many methods of lumbar exercise, but the following method is suitable for the rehabilitation period, which is easy to implement and effective. This waist exercise method can be summarized as waist exercise “10 words”. It is a multi-level, multi-functional, medium volume, aerobic, all-round relapse prevention exercise. First, hanging: the use of door frames or bars and other things to drape exercise. When draping, relax the waist and lower limbs so that the weight naturally drops to achieve the purpose of pulling. The movement of draping must be slow and light, to avoid operating the lumbar spine by jumping up and down. Draping exercise to gradually increase the amount of exercise, and persistent. Note: the movement should be gentle, slow up and slow down, try to have family members on the side to help protect. The second is stretching: that is, stretching waist exercise, not suitable for draping exercise can do stretching exercise. Feet crossed and shoulder-width apart, the whole body relaxed. As the arms are slowly raised while slowly inhaling through the nose. Arms raised above the head, eyes on the sky, waist up straight stretch to the maximum, then stop for a moment. Then, with the arms slowly lowered while slowly exhaling through the mouth. Do this method repeatedly 36 times, once a day in the morning and once in the evening, and it is best to choose a fresh air place to do stretching exercises. Note: Do it with the strength you can afford, do not rush, and gradually use the strength after adaptation. Third, the arch: that is, arch waist exercise. Hands on the wall or other objects, the body and the object to be held at an appropriate distance. Feet crossed and shoulder width, first slightly force to medium speed forward arch waist backward arch waist, do before and after the direction of the arch waist for a time, do twice a day, each time do 36. Note: gentle movements, moderate strength. Four is inverted: that is, walking backwards exercise. Backwards walking to choose a flat and safe site for backwards walking. Walk with chest up and abdomen, look straight ahead, hands naturally waving back and forth, as little as possible, backwards walking speed to be determined according to their specific circumstances, to be progressive, each time generally backwards walking 15 minutes, twice a day. Caution: pay attention to control the speed, careful of falls. Five is more: that is, multi-angle different directions of the waist movement. Such as left and right side bending, front and back bending, left and right turn waist, shaking waist, etc., each of them do 36, twice a day. Note: gentle and soothing movements, the amplitude should not be too large. Six is squatting: that is, squatting exercise. Both feet crossed and shoulder width, hands flat, slow squat, toes on the ground, heels up. Squat to be in place, the first practice squat can hold the wall and other things half squat, gradually increase the number of squats, gradually do deep squat. Do twice a day, each squat 36 times. Note: gentle movements, squatting to slow, to prevent falls. Seven is after: that is, the lumbar back extension exercise. Statistics show that the lumbar spine is flexed as much as 3,000 to 5,000 times a day, but the rear extension of the action is very little, at the same time, modern people are often in a forward-flexed sitting position at work, this position makes the lumbar spine in a long-term flexion position, in the long run, will cause an imbalance in the lumbar disc stress, lumbar ligament after overstretching, thus causing back pain. Arms placed on the waist, feet crossed and shoulder width, the whole body relaxed, in the waist up straight stretching at the same time the waist back stretching 36 times a day, twice a day. In addition, supine method can also do waist back stretching exercises, arms will try to support the upper body, the lower body against the bed, so that the waist as far back as possible, repeatedly do this action 36 times. Note: gentle movements, to prevent falls. Eight is Mo: first massage the kidney point (waist eye), with two hands to press and knead the kidney point more than 100 times, and then use both hands to alternately tap this point 100 times, and finally, slightly cat waist with both hands clenched fist while tapping the buttocks 100 times, followed by double fist tapping the crotch 100 times. Do the above twice a day. Point: 1.5 inches next to the lower edge of the spinous process of the second lumbar vertebra, that is, from the umbilicus backward to 1.5 inches next to the spine, and then 1 inch down where. Massage method: there are several points on both sides of the spine, can be along both sides of the spine from top to bottom, gently button back. Nine is warm: that is, the waist warm. Suffering from “lumbar disc herniation” or lumbar pain, in the changing seasons, the weather becomes colder than normal to add clothes in advance, cold season to wear wool, cotton undershirt, summer to do a good job in the waist to prevent moisture cold work, because these are the cause of lumbar disease. Ten is the protection: that is, the protection of the waist. Such as not standing, not sitting, not heavy, not bending (preferably squatting instead of bending), not holding a child, not sitting on a low bench, not straining, not to do damage to the waist action, not sleeping on a soft bed, etc., bad posture to correct. Practice shows that the “10 words” are both an effective non-drug therapy for the rehabilitation of “lumbar synostosis” and a preventive work to prevent the recurrence of “lumbar synostosis”.