1, repeatedly rub the waist: the hands are placed on the same side of the waist muscle, from the top down, and then from the bottom up repeatedly rub 10-15 times, in order to bilateral waist heat as degree. 2, crawling training: limbs are crawling, successively do bow waist, sink waist action. Then sideways left (right) hand touch left (right) foot, raise hand turn and other movements, and finally the hands on the ground, for crawling action, adhere to 30 minutes a day. 3, swallow exercise: lying on the bed, successively do alternate lifting of both lower limbs, lifting both lower limbs at the same time, lifting the upper body back, lifting both ends of the body from the bed at the same time, more than ten times each of the above actions, adhere to 30 minutes of exercise every day. 4, group body movement: supine in bed, successively do hip flexion, knee flexion, sit-ups or sit-ups with hands on the knees against the chest and other movements for more than ten times. This exercise can be alternated with the swallow style every other day. 5, retreat exercise: in the corridor or open space backwards walking, each time about 30 minutes. This exercise is conducive to improving the state of the lumbar back muscles, restore the lumbar spine physiological arch and lumbar small joint sliding, can help lift small joint adhesions. 6, abdominal therapy: do abdominal exercises dozens of times a day, on the one hand, to strengthen the exercise of the lumbar back muscles, on the other hand, so that the intervertebral space and fiber ring, intervertebral ligament rotation, pulling, peripheral pressure, the protrusion is easy to retract, can make the vertebral joint back to the anatomical functional position, to adapt to the state. It should be reminded that each person has different individual differences, so choose one or two ways of exercise that are suitable for you. In the process, pay attention to safety, older people should be accompanied by family members to do appropriate.