Lumbar Disc Herniation Health Exercise Illustration Lumbar Disc Herniation Health Exercise Illustration Lumbar spine training movement Getting up exercise Upper body in the position shown in the illustration, keep the hip joints close to the ground, and keep the lower back and hips relaxed at the same time Single knee stretching Pull one knee until you feel moderate stretching in the lower back and hips, and repeat the same action with the other knee Mid back stretching Chest towards the ground, stretching the upper body forward as much as possible Crunches Putting the feet in a high position, the arms behind the neck or chest, raising the head and shoulders. Place the feet high, arms behind the neck or in front of the chest, flatten the whole pelvis, elevate the head and shoulder joints Pelvic Lift Bring the back into the bed through the abdominal and gluteal muscles Posterior Extension Place the hands on the back to lift the upper body off the bed while keeping the chin tucked in Prone Hip Extension Keep the knees locked while lifting the lower limbs off the bed by 8-10 cm Iso-lateral Extension Keep the knees locked on one side, while keeping the other side locked on the other side, while keeping the other side locked on the other side. Keep the knee joint locked on one side, keep the lower limb 8-10 cm away from the bed surface at the same time, at the same time, elevate the upper limb on the other side. Move from one side of the body to the other, dropping down to the bed Quadriceps extension Bring the calves closer to the hips until you feel the right extension on the front of the thighs