One is suspension: use things such as door frames or bars for suspension exercises. Suspension to relax the waist and lower limbs, so that the weight naturally sagging, in order to achieve the purpose of pulling. The action of hanging must be slow and light, to avoid jumping up and down to manipulate the lumbar spine. Suspension exercise should gradually increase the amount of exercise and be consistent. Precautions: the movement should be gentle, slow up and down, try to let the family to assist in the side to protect. Chen Xiaojun, Department of Orthopaedics, Second Hospital of the PLA, the second is to support: that is, to support the waist exercise, it is not suitable for those who do hanging exercise can be done to support the waist exercise. The feet are spread out and shoulder width, the whole body relaxes. Slowly inhale through your nose as you slowly raise your arms. Arms raised above the head, eyes looking at the sky, waist up straight to the maximum, then stop for a moment. Then, slowly lower your arms while slowly exhaling through your mouth. According to this method repeatedly do 36 times, every morning and evening to do once, it is best to choose a fresh air place to do. Precautions: to do with their own ability to withstand the force, do not rush to come, adapt to the gradual use of strength. Third, arch: that is, arch waist exercise. Hands on the wall or other things, the body and being supported to have the appropriate distance. Feet apart and shoulder width, the first slightly force to moderate speed forward arch backward arch waist, do the front and back direction of the arch waist for a time, do twice a day, each time to do 36. Note: gentle movements, moderate strength. Four is down: that is, walking backwards exercise. When walking backwards, you should choose a flat and safe site to walk backwards. Walking to chest and stomach, looking straight ahead, hands naturally waved back and forth, as little as possible to turn back, backward walking speed should be based on their own specific circumstances, to be progressive, each time the general backward walking 15 minutes, twice a day. Note: pay attention to control the speed, be careful to fall. Five is more: that is, multi-angle different orientation of the waist movement. Such as left and right side bending, before and after the big bending, left and right turn waist, swaying waist, etc., each do 36, twice a day. Note: the action is gentle and soothing, the amplitude should not be too large. Sixth, squatting: that is, squatting exercise. Feet apart and shoulder width, hands flat, slow deep squatting, toes on the ground, heels up. Squatting to be in place, the first practice squatting can support the wall and other things half squatting, gradually increase the number of squatting, and gradually do deep squatting. Do it twice a day, squat 36 times each time. Precautions: gentle movements, squatting slowly, to prevent falling. Seven is after: that is, the lumbar back extension exercise. Some statistics show that the lumbar spine up to 3,000 to 5,000 times a day forward flexion, but very little backward movement, at the same time, modern people at work are often in the forward flexion sitting position, this position makes the lumbar spine in the flexion position for a long time, in the long run, it will cause lumbar intervertebral disc stress imbalance, lumbar spine ligaments are overstretched, which causes lumbar pain. Arms on the waist, feet spread and shoulder width, the whole body relaxation, in the waist up straight stretching at the same time backward stretching 36 times, twice a day. In addition, the supine method can also do lumbar back stretching exercises, arms will try to support the upper body, the lower half of the body against the bed, so that the waist as far as possible to stretch back, and repeatedly do this action 36 times. Precautions: move gently to prevent falling. Eight is Mo: first massage kidney point (waist eye), with two hands respectively, press and knead the kidney point more than 100 times, and then use both hands to alternately beat this point 100 times, and finally, slightly cat waist with both hands fist at the same time to beat the buttocks 100 times, and then beat the crotch with both fists 100 times respectively. Do the above twice a day. Acupuncture point: the second lumbar vertebrae spinous processes next to the lower edge of 1.5 inches, that is, from the umbilicus to the back to the spine next to the 1.5 inches, and then 1 inch down where. Massage method: there are a number of acupuncture points on both sides of the spine, can be along the sides of the spine from top to bottom, gently buckle back. Nine is warm: that is, lumbar warmth. Suffer from “lumbar protuberance” or lumbago, in the change of seasons, when the weather gets cold than normal people to add clothes in advance, the cold season to wear wool, cotton undershirts, summer to do a good job to prevent the waist dampness cold cold work, because these are lumbar diseases occurring triggers. Ten is to protect: that is, the protection of the waist. Such as not standing soon, not sitting soon, not weight-bearing, not bending (the best under the squatting instead of bending), not holding children, not sitting on a low stool, do not strain, do not do damage to the lumbar action, not sleep spring soft bed, do not sleep too much too hard bed, bad posture to be corrected. Practice shows that the “10-word scripture” is not only an effective non-pharmacological therapy to rehabilitate “lumbar synostosis”, but also a preventive work to prevent the recurrence of “lumbar synostosis”.