For patients who already have a herniated lumbar disc, the rehabilitation period to restore lumbar function is crucial. The right amount of lumbar exercise during this period will be twice as effective as half the effort. Now the lumbar exercise is summarized as a “crossword”, both simple and effective, take a look at it. First, “hanging”: the use of door frames or bars and other things to drape exercise. Suspension to relax the waist and lower limbs, so that the weight of the natural sag, in order to achieve the purpose of pulling. Suspension movements must be slow and light, to avoid operating the lumbar spine by jumping up and down. Draping exercise to gradually increase the amount of exercise, and persistent. Note: The action should be gentle, slow up and slow down, try to let family members on the side to help protect. Second, “brace”: that is, brace exercise, not suitable for draping exercise can do brace exercise. Feet crossed and shoulder-width apart, the whole body relaxed. With the arms slowly raised at the same time with the nose slowly breathe in. Arms raised above the head, eyes on the sky, waist up straight support to the maximum, then stop for a moment. Then, with the arms slowly lowered at the same time with the mouth slowly whistle. Do this method repeatedly 36 times, once a day in the morning and evening, it is best to choose a fresh air place to do. Note: to their own ability to withstand the force to do, do not rush to adapt to the gradual use of force. Third, “arch”: that is, arch waist exercise. Hands on the wall or other things, the body and the object to be held at an appropriate distance. Feet crossed and shoulder width, first slightly force to medium speed forward arch waist backward arch waist, do before and after the direction of the arch waist for a time, do twice a day, each time do 36. Note: gentle movements, moderate strength. Fourth, “down”: that is, backwards walking exercise. Backwards walking to choose a flat and safe site for backward walking. Walk with chest up and abdomen, look straight ahead, hands naturally waving back and forth, as little as possible, backwards walking speed to be determined according to their specific circumstances, to be progressive, each time generally backwards walking 15 minutes, twice a day. Caution: pay attention to control the speed, careful of falls. Five is “more”: that is, multi-angle different directions of the waist movement. Such as left and right side bending, front and back bending, left and right turning waist, shaking waist, etc., each of which is done 36 times a day, twice a day. Note: gentle and soothing movements, the amplitude should not be too large. Sixth, “squat”: that is, squatting exercise. Both feet crossed and shoulder width, hands flat, slowly squat, toes on the ground, heels up. Squat to be in place, the first practice squat can hold the wall and other things half squat, gradually increase the number of squats, gradually do deep squat. Do twice a day, each squat 36 times. Note: gentle movements, squatting to slow, to prevent falls. Seven is “after”: that is, the lumbar back extension exercise. Statistics show that the lumbar spine up to 3,000 to 5,000 times a day forward flexion, but the rear extension of the action is very little, at the same time, modern people are often in a forward-flexed sitting position at work, this position so that the lumbar spine in long-term flexion position, in the long run, will cause an imbalance in the lumbar disc stress, lumbar ligament overstretching, thus causing back pain. Arms placed on the waist, feet crossed and shoulder width, the whole body relaxed, in the waist up straight stretch at the same time the waist back stretching 36 times a day, twice a day. In addition, supine method can also do backward stretching exercises, arms will try to support the upper body, the lower body against the bed, so that the waist as far back as possible, repeatedly do this action 36 times. Note: gentle movements, to prevent falls. Eight is “Mo”: first massage the kidney point (waist eye), with both hands to press the kidney point more than 100 times, after the hands alternately hit this point 100 times, and finally, a little cat waist with both hands clenched fist while hitting the buttocks 100 times, followed by two fists were hitting the crotch 100 times. Do the above twice a day. Point: 1.5 inches next to the lower edge of the spinous process of the second lumbar vertebra, that is, from the umbilicus backward to 1.5 inches next to the crestal vertebra, and then 1 inch down where. Massage method: there are many points on both sides of the crest vertebrae, can be along the crest vertebrae from top to bottom on both sides, gently button back. Nine is “warm”: that is, the waist warmth. Suffering from “lumbar synostosis” or lumbar pain, in the change of seasons, the weather becomes colder than normal to add clothes in advance, cold season to wear wool, cotton undershirt, summer to do a good job to prevent the waist moisture cold work, because these are the cause of lumbar disease. Ten is “protection”: that is, the protection of the waist. Such as not standing, not sitting, not heavy, not bending (preferably squatting instead of bending), not holding a child, not sitting on a low bench, not straining, not to do damage to the waist action, not to sleep on a soft spring bed, not to sleep too hard bed, etc., bad posture to correct.