After the treatment and bed rest of lumbar disc herniation, the condition is relieved and the acute period is over, then comes the rehabilitation period to restore the lumbar function. In this period to carry out the right amount of lumbar exercise, will receive twice the effect with half the effort. Both easy to do and effective waist exercise “10 words”. 1, hanging: the use of door frames or bars and other things to drape exercise. Suspension to relax the waist and lower limbs, so that the weight of the natural sag, in order to achieve the purpose of pulling. The movement of draping must be slow and light, to avoid jumping up and down to operate the lumbar spine. Hanging exercise to gradually increase the amount of exercise, and persistent. Note: the movement should be gentle, slow up and slow down, try to let family members on the side to help protect. 2, propping: that is, propping exercise, not suitable for draping exercise can do propping exercise. Feet crossed and shoulder-width apart, the whole body relaxed. With the arms slowly up while slowly inhaling through the nose. Arms raised above the head, eyes on the sky, waist up straight support to the maximum, then stop for a moment. Then, with the arms slowly lowered at the same time with the mouth slowly exhale. Do this method repeatedly 36 times, once a day in the morning and evening, it is best to choose a fresh air place to do. Note: to do with the strength they can bear, do not rush to, after adaptation can gradually use the strength. 3, arch: that is, arch waist exercise. Hands on the wall or its object, 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 back arch waist, do the front and rear direction of the arch waist for a time, twice a day, each time do 36. Note: gentle movements, moderate strength. 4, backwards: that is, backwards walking exercise. Backwards walking to choose a flat and safe site for backwards walking. Walk with the chest and abdomen, look straight ahead, hands naturally waving back and forth, as little as possible, backwards walking speed to be determined according to their own specific circumstances, to be gradual, each general backwards walking 15 minutes, twice a day. Caution: pay attention to control the speed, be careful of falls. 5, 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 the 36, twice a day. Note: gentle and soothing movements, the amplitude should not be too large. 6, squat: that is, squatting exercise. Both feet crossed and shoulder width, hands flat, slowly 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. 7, after: that is, the lumbar back extension exercise. Statistical data show that the lumbar spine daily forward flexion up to 3000 to 5000 times, but after the 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 the lumbar disc stress imbalance, lumbar ligament overstretching, thus causing back pain. The arms are placed at the waist, the feet are crossed and shoulder-width apart, the whole body is relaxed, and the waist is stretched straight up while the back is stretched backwards 36 times, twice a day. In addition, supine method can also do backward 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. 8, Mo first massage the kidney point (waist eye), with both hands were pressed and kneaded kidney point more than 100 times, after the alternate hands knocking this point 100 times each, and finally, slightly cat waist with both hands clenched fist while knocking the buttocks 100 times, followed by double fist knocking 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, along both sides of the spine from top to bottom, gently snap back. 9, warm: that is, the waist to keep warm. Suffering from “lumbar synostosis” or lumbar pain, in the alternation of the seasons, the weather becomes colder than normal to add clothes, cold season to wear wool, cotton undershirt, summer to do a good job to prevent the waist moisture cold work, because these are the cause of lumbar disease. 10, 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 children, not sitting on a low bench, not straining, not to do damage to the waist action, not to sleep on a spring soft bed, not to sleep too hard bed, etc., bad posture to correct.