Exercise 1
Posture: In prone position, keep your hips close to the bed, use your elbows to hold your upper body up so that your lower back is gently extended backwards.
Instructions: Start the exercise gently and slowly, initially keep the posture of back extension for 5 seconds, gradually reach 30 seconds, repeat 10 times.
Exercise 2
Posture: In prone position, keep the pelvis close to the bed and gently support the upper body with your hands, keeping the waist and hips relaxed in the process.
Instructions: Hold in this position for 1 second and repeat 10 times.
Exercise 3
Posture: Prone position with a thin pillow in the pelvic area, reach back to the waist with both hands, gently lift the head and chest, keeping the eyes looking straight at the ground.
Instructions: Hold for 5 seconds at the beginning, gradually increase to 20 seconds, and strive to repeat 8-10 times.
Exercise 4
Posture: Prone position, head and chest close to the ground, gently lift the upper limb on one side, tense the lower limb on the opposite side, and slowly lift off the bed 5 to 10 cm.
Instructions: Start by holding on for 5 seconds and repeat 8 to 10 times. The goal is to hold in this position for 20 seconds.
Exercise 5
Position: supine position with both knees flexed, arms crossed in front of the chest and upper body gently lifted off the bed.
Instructions: Hold for 2 to 4 seconds, then gently flatten to the starting position and repeat 10 times. This method is used for the upper abdominal muscles, the previous exercises mainly exercise the muscles of the lower back.
Exercise 6
Posture: Lie on your back, keep your waist close to the bed, straighten one lower limb and slowly raise it 20 to 30 cm.
Instructions: Keep the lower limb raised position for about 10 seconds, then slowly put it down again and repeat 10 times. This method is used for exercises for the lower abdominal muscles.
Exercise 7
Posture: In a standing position, place your hands on your waist, gently bend both knees and gently tilt your body backward.
Instructions: This back extension exercise should be performed regularly, about once every two hours. Also, avoid forward bending movements in your daily life, as forward bending will counteract the effect of performing back extension exercises.
If there is severe pain in the lower back, numbness and pain in both lower extremities, or if pain relief is not obvious after a period of exercise, you need to visit your doctor.