Bad cervical and lumbar spine can be regulated by correcting bad life habits and using correct functional exercises. 1. Correcting bad habits: Long-term head down to play cell phones or work at the desk, long-term bending labor or sitting work and other bad habits, will cause neck and lumbar pain and other symptoms. Usually pay more attention to rest, avoid doing long-term low head, bending, sitting and standing and other actions, so as to avoid the phenomenon of cervical spine and lumbar muscle strain, so as to alleviate the discomfort of the neck and low back. 2. Use correct functional exercise: Strengthening neck and back muscle strength and stabilizing the spine can relieve pain. Plank support can enhance the overall muscle strength of the spine, thus relieving pressure and effective muscle recovery. If there is no relief from the above methods, or when accompanied by other symptoms, you should go to a regular hospital in time to see a doctor to clarify the cause and then give targeted treatment.