How to take care of our lumbar spine in a simple way? Next we’ll introduce 4 very practical actions to care for the lumbar spine. I. contralateral movement “contralateral movement” can effectively stretch the lumbar back muscles, relieve muscle tension, promote blood circulation, in order to better protect the lumbar spine. Lie on your back with your body stretched out and your hands pressed against your thighs. Inhale, keep your back to the bed, lift your left hand and right leg at the same time, lift your left hand upward as far as possible, and lift your right leg off the bed and try your best to lift upward. Exhale and put it down, then lift the opposite limb, that is, the right hand and the left leg at the same time. Alternate as follows. It is best to exercise in the morning when you get up and at night before going to bed. When exercising, try to relax the lumbar muscles, the purpose is to stretch the muscles of the low back, relieve muscle tension and promote blood circulation to better protect the lumbar spine. Second, stretching exercise “stretching exercise” can effectively improve the lumbar spine muscle imbalance, reduce the burden on the lumbar spine. Lie on your back on the bed, body straight, both hands close to the thigh, left hand and right leg up, with the left hand as far as possible to contact the toe of the right foot, right foot as far as possible to the left hand, but require straight, can not bend, the body close to the bed, do not move and lift up. Maintain this position for about 5 seconds, put it down and lift the opposite limb, and do the same with the right hand and left leg. Alternate for 30 strokes. Through the stretching of the symmetrical limb, the lumbar spine muscle imbalance can be effectively improved. Third, the swallow action “swallow action” can contract the lumbar muscle, strengthen the waist, long-term adherence can effectively improve the waist discomfort. Prone on the bed, the two hands close to the thighs, the two arms slowly raised, the arms up while gently lifting the head, after the two shoulders up and back. At the same time, the feet are also gently lifted off the bed, contract the lumbar muscles, try to support the body with the ribs and abdomen, maintain this position for about 5 seconds, return the head and limbs to their original position, rest a few seconds and then do it again. Exercise once a day in the morning and evening, do 20 ~ 40 each time, long-term adherence can effectively improve the waist discomfort. Fourth, the arch bridge movement “arch bridge exercise” can greatly enhance the balance and stability of the lumbar spine. Supine position, legs flexed, with the feet, elbows and rear head as a fulcrum, force the waist and back and hips raised, such as the arch bridge, hold this position for 5 seconds, return to the original position, rest a few seconds and then do. Exercise 20 to 40 times a day. This action can strengthen the deep muscle strength around the lumbar spine and maintain the balance and stability of the lumbar spine, but this exercise is not suitable for patients with cervical spondylosis.