1. Half push-ups ready position: prone position, hands on both sides of the shoulders, palms down, the whole body relaxed. Action: take the two hips as the fulcrum, double upper limbs gradually force to support the upper part of the body, so that the lumbar spine backward extension. To be completely straight arms slightly stop for a moment, and then release the arms to withdraw the force, so that the body back down, back to the ready position. Effect: Relieve the tension of lumbar muscles and improve the physiological curvature of lumbar spine. Indications: lumbar intervertebral disc herniation in remission, lumbar muscle strain, posterior subluxation of sacroiliac joints, flat back deformity and other conditions. Precautions: prohibited in acute stage of lumbar intervertebral disc herniation, anterior subluxation of sacroiliac joint, lumbar spondylolisthesis, lumbar pain is more severe. 2. Flying Swallow Water Preparation Posture: Prone position, both arms flat on both sides of the body, both lower limbs straight. The main points of action: with the abdomen as the support point, the lower limbs try to stretch back at the same time, the head and the upper part of the body try to lift up, like a swallow pointing at the water, commonly known as the “two-headed warping”. This action can be repeated several times. Because of the difficulty, it should be practiced as appropriate. Effects: Enhance the strength of the muscles of the lumbar back, reduce the lumbar back muscles, ligaments, small joints, intervertebral discs and other forces, and restore the coordination and balance of the lumbar front and back soft tissues. Indications: lumbar intervertebral disc herniation in remission, lumbar muscle strain, posterior subluxation of sacroiliac joints and other conditions. Cautions: It is forbidden for people with severe lumbar pain, limited lumbar activities, posterior lumbar arch, and anterior subluxation of sacroiliac joints. 3. Bow-worm waist stretching preparatory posture: prone bending knee position, both arms forward, palm down, the whole body relaxed. The main points of action: move both arms back along the bed, flex the elbow joint, take the elbow and knee as the pivot point, shoulder and hip as the axis, support the body, and at the same time, bend the knee and hip to the limit, so that the hips are sitting back, and the lumbar arched back. After a short pause, move the center of gravity forward, waist down, elbows and arms along the bed in front of the move, so that the spine from the waist to the back, neck extension, the body back down to restore the preparatory position. Effects: Adjusting the flexion and extension activities of the spine, restoring physiological curvature, relaxing the muscles of the back and waist, relieving the pain of the back and waist, and improving the mobility of the shoulder, elbow, hip and knee joints. Indications: lumbar intervertebral disc herniation in remission, lumbar muscle strain, lumbar dorsal fasciitis, joint protrusion syndrome, sacroiliac arthritis and other conditions. Cautions: Osteoporosis, lumbar compression fracture, lumbar spondylolisthesis, vertebral arch root fracture, severe lumbar pain is prohibited. 4. Straight leg raising preparation posture: supine position, both lower limbs straight, hands on both sides of the body, palms down, the whole body relaxed. The main points of the action: unilateral lower limbs in the case of knee straightening slowly raised, when raised to the maximum limit, stabilized for a few moments, and then slowly down, back to the preparatory position. Can be operated unilaterally or bilaterally alternately. Effects: Relieving lumbar pain, reducing numbness of the lower limbs, restoring the strength of the lumbar muscles and lower limbs. Indications: lumbar intervertebral disc herniation in remission, lumbar muscle strain, sacroiliac arthritis and other conditions. Precautions: Use with caution in the acute stage of lumbar intervertebral disc herniation, acute lumbar sprain and lumbar synovial inlay. 5. Pad fist hip posture: lying position, bent knees and hips, legs together. The palms of the feet on the bed, hands in fists on both sides of the lumbar spine (the back of the fist facing upward, show finger, middle finger, ring finger metacarpophalangeal joints dorsal and lumbar erector spinae muscle contact with the outer edge). Action: double lower limbs active force for left and right swing, so that the pad on both sides of the waist on the waist and local acupuncture points to form a localized pressure stimulation, in the process of swinging up and down according to the need to move the double fist, adjust the stimulation of the site. This method can also be used unilaterally. Effects: Relieving lumbar laminitis symptoms, alleviating lumbar pain, adjusting lumbosacral small joint disorders and so on. Indications: lumbar and lumbar intervertebral disc herniation in remission, posterior subluxation of sacroiliac joints, lumbar muscle strain, 3rd lumbar transverse process syndrome. Precautions: lumbar tuberculosis, lumbar intervertebral disc herniation in acute stage, acute lumbar sprain is prohibited. 6. Preparatory posture for hip and waist transport: supine position, one side of the upper limb bends the elbow and lifts the shoulder to put the small arm on the back of the occiput, the other side of the arm is straightened, and both lower limbs are straightened and relaxed. Action: the lower limbs will be placed behind the head on the same side of the hip flexion, abduction and external rotation of the hip joint to the maximum extent of the hip and knee extension, and then bend the hip flexion and slightly internal rotation of the hip joint, so that the hip joint to get a circular operation. It can be operated alternately on both sides or on one side alone. Efficacy: improve the mobility of the hip joint, increase the strength of the lumbar muscles on the same side, restore the external balance of the muscles, and improve the symptoms of lower back pain. Indications: lumbar intervertebral disc herniation in remission, lumbar muscle strain, sciatica, gluteal epiphyseal neuritis and other conditions. Precautions: Use with caution for people with severe hip pain, acute lumbar sprain, hip dislocation, and iliotibial bundle injury. 7. Side punch preparation posture: supine position (to the left side of the fist, for example), the left upper limb straight on the side of the body, the left lower limb straight and relaxed, the right upper limb elbow flexion fist, the right lower limb hip flexion knee, the palm of the foot on the bed. Action: the right fist by the side of the body to the left side of the body to strike, the fist at the same time to drive the body to the left side of the twist, the right foot is on the bed to help, when the punch is finished, stop for a moment, and then the body turned right, and then take back the right fist, to restore the preparatory position. The right side of the same. Effects: Relieving lumbar pain, improving the tension of lumbar muscles and increasing the mobility of lumbar vertebrae. Indications: lumbar intervertebral disc herniation in remission, lumbar muscle strain, lumbar dorsal muscular fasciitis, lumbar synovial embedded and other conditions. Precautions: acute stage of lumbar intervertebral disc herniation, acute lumbar sprain, etc. are prohibited. 8. Propping up the body to shock the waist preparatory posture: supine position, hands on both sides of the body, palms down, both lower limbs bent at the hip and knee, the foot on the bed. Action points: both arms slightly force upward support, so that the waist and buttocks leave the bed surface 3 ~ 5cm, stop for a moment, relax the waist and buttocks, so that it naturally falls on the bed surface, in order to shock the lumbar region. Efficacy: loosening adhesion, regulating spinal small joint disorder, relieving numbness in the lower lumbar region. Indications: lumbar intervertebral disc herniation in remission, lumbar small joint disorder and other conditions. Precautions: Lumbar spine tuberculosis, tumor, severe osteoporosis, osteophytes are prohibited.