The main causes of back pain: 1, lack of exercise and exercise. 2.Habit of lying down, lying down to read a book. 3, often nestled on the sofa or bed watching TV. 4.Long time ambulatory work, playing computer. 5, long-term playing mahjong, playing cards. 6, work under pressure, the spirit of long-term tension. 7, driving for a long time. 8, prolonged bending or curled up to work. 9, incomplete treatment after joint and muscle injury. In view of the above reasons, if patients do not cooperate with the auxiliary exercise in the treatment process, do not pay attention to the regulation of lifestyle, allowing the development of the situation of tendon shrinkage, although after treatment may temporarily improve the symptoms, but the condition will eventually become more and more aggravated. Therefore, in clinical treatment, in addition to our treatment, we must pay attention to the patient’s self-functional exercise, so that the patient must cooperate with the stretching exercise in the same period of treatment, so as to achieve the best results. Although many sports activities have the effect of exercising the tendons, most of them are far from reaching the maximum range that each joint should be stretched to. It is important to know that the tendons are warm and soft, warm is to be in a warm environment, such as after the warm-up exercise, to be stretched after the tendons become warm and soft; soft is to be stretched gently, not violently. The treatment of “tendon shrinkage” is mainly achieved by stretching, stretching should be carried out one by one, and one action should not last too long, otherwise it will affect blood circulation and make metabolites accumulate, resulting in pain and discomfort. It is important to realize that the tendons must be stretched by regular exercise, not overnight, so we better emphasize that patients, even after their condition is cured, but also often stretching special exercises, so as to ensure that patients are not easy to relapse. Health Exercise Move 1: Drill the sky into the ground. Stand with your feet shoulder-width apart, straighten your arms and lead your upper limbs upward, lift your whole body upward as far as possible, tuck your abdomen and raise your head, tilt your head and neck upward to look at the sky, reach the limit, then stretch upward with force, hold for about three seconds; straighten your arms and lead your waist downward to touch the ground, reach the limit, then stretch downward with force, hold for about three seconds; turn your upper body half a circle along your left leg to return to the position of reaching for the sky; repeat the above action, upper body Then turn half a circle along the right leg, and then return to the position of reaching for the sky. Effect: Stretching the abdominal muscles that usually rarely move to the spine, especially slippage. Stance two: knee brace arguing step. Left bow stance standing, the center of gravity in the left leg, the left palm palm down, pull back, the right hand with the index finger leading the stretching forward, the two hands into a pair of pulling the momentum, the right foot parallel to the left foot, the back leg calf taut (pull the palm, upper limb, back, calf muscles), the right upper limb and the right calf into a pair of pulling the momentum, eyes right index finger tip, right nose tip, index finger tip and left knee tip, toe into a straight line, the body leaned forward. The above action left and right to switch feet and then do it again. Effects: Stretching the upper and lower limb muscles, especially the calf nerve, activity of the waist and knee joints, can treat arthritis, calf cramps. Movements three: Houyi pull bow. Riding a horse squatting crotch style, loose waist squatting, left hand like holding a bow to the left, right hand like pulling a bowstring to the right, two upper limbs pulling against each other, try to pull away as much as possible, eyes look at the tip of the index finger of the left hand. Effects: Stretching the back and shoulder tendons is beneficial to the treatment of hip, knee and shoulder, and can broaden the chest and regulate the qi, and has a supplementary therapeutic effect on cardiovascular diseases. Stance four: hold the tiger to the mountain. Two parallel arms spread out to pull, two arms up palms relative to each other, arms from top to bottom, in front of the chest in a semicircle. Effects: Stretching the upper limbs, especially the front axilla and front shoulder soft tissue, treating frozen shoulder and biceps tendonitis.