Prolonged sitting and bending strain can cause back pain, hip and lower limb pain and numbness. Exercise is very important. Exercise methods are more, try to keep local brake rest when there are uncomfortable symptoms, in the stationary position can be moderate exercise; in acute sprains, protrusion and other cases can not exercise or massage; in mild symptoms can choose the following exercise methods, the power with the half of it, do not induce or aggravate the symptoms mainly, after performing lumbar spine manipulation reset, should gradually increase the exercise amplitude, quantity and power. Each time the number of do not feel tired as degree. 1, swallow flying exercise: 2-5 times a day, each time about 5 to 20 groups. Prone position, including 6 movements, namely, single straight leg raise (2), upper body raise, upper body and single lower limb raise (2), upper body plus double lower limbs. Exercise upper body and leg elevation should be moderate, the heavier symptoms lift off the bed can, can not induce the appearance of lumbar and leg symptoms, adhere to about 10 seconds slowly relax, and then repeat this action again. 2, arch bridge type exercise: 2-3 times a day, repeat about 10. Flat lying position, with the pillow, double elbows, double heel as the point of emphasis, waist and hip upward arch, lift to moderate. Insist on about ten seconds slowly relax, and then repeat the action again. 3.Knock on the waist: do it every time before going to bed and getting up, for 10 minutes each time. (1) After waking up, please do not get out of bed immediately, first close your eyes for 3-5 minutes. (2) lie to the left side, raise the right hand to hold an empty fist, with the thumb and index finger side naturally from the back in the middle and left and right side open 10cm three lines of vertical direction knocking waist, distribution each empty fist moving distance, a total of seven knocks, knock to the bilateral hip, sacral. Cycle 3 groups, alternating left and right. 4, backwards walking exercise: 2 times a day, 10-30 minutes each time. Walking backwards choose a flat and wide area, hands crossed waist, step by step at a uniform speed rhythmic backwards, the speed can not be too fast, about 100 steps each time; turn forwards; then turn backwards. 5, lift the heel exercise: 2 times a day, 5-20 minutes each time. Standing position, hands crossed, both heels raised, forefoot on the ground, maintain about 6-10 seconds, slowly relax. Match the breathing rhythm. This exercise is mainly applicable to waist and hip asymptomatic or milder; or 1 month after reset. 6, turn the waist, side waist exercise: 2 times a day, 5-20 minutes each time. Standing position, feet apart and shoulder width, expand the chest, waist tense, left and right slowly rotate the waist to the maximum amplitude, stay for about 5 seconds, turn back. Side waist, left and right slowly side bend waist, to the maximum amplitude, alternating left and right. This exercise is mainly applicable to the recovery period of lumbar injury; or reset 6 weeks after the lumbar muscle stability. 7, correct sitting posture: sitting position with the waist straight, so that the waist and thighs, thighs and calves to maintain 90 degrees; or double upper limbs ambulation; or lumbar padding, back against the back of the chair; each position to maintain about 20 minutes, change sitting position. Each sitting position for about 30 minutes, get up and perform stretching action and hands empty fist lightly tapping on the waist. 8. Habit guidance: (1) keep the waist warm to avoid wind and cold; (2) sleep with 3M high cushion to keep the waist curved and lie on a hard bed within one month after discharge; (3) avoid excessive weight-bearing on the waist; (4) develop a correct washing posture; (5) avoid sudden bending, twisting and other strenuous movements in life, and avoid prolonged bending posture; (6) avoid wearing a waist brace for a long time, with 3 months as the maximum. (7)? After discharge, it is not advisable to do activities that can easily damage the waist such as swimming, running, basketball, badminton, etc.; (8) strengthen nutrition and enhance the body’s resistance; (9) review regularly and follow up on discomfort.