After treatment and bed rest for herniated lumbar discs, the condition is relieved and the acute phase is over, then it is time to restore the function of the lumbar region during the rehabilitation period. In this period of time to carry out appropriate amount of lumbar exercise, will receive twice the result with half the effort. There are many ways to exercise the waist, and the following method is suitable for the rehabilitation period, which is simple and effective. This healthy waist exercise method can be summarized as waist forging “10 words”. First, hanging: use the door frame or bar and other things for hanging exercise. When hanging, you should relax your waist and lower limbs, so that the weight naturally hangs down, in order to achieve the purpose of pulling. Hanging movements must be slow and light to avoid manipulating the lumbar spine by jumping up and down. The amount of exercise should be increased gradually and persistently. Precautions: movements should be gentle, slow up and down, as far as possible, let family members in the side to help protect. The second is to support: that is, to support the waist exercise, not suitable for hanging exercise can be done to support the waist exercise. Spread your feet shoulder-width apart and relax your whole body. Slowly inhale through your nose as you slowly raise your arms. Raise your arms above your head, look to the sky and push your waist up to the maximum, then pause for a moment. Then, slowly exhale through your mouth as you slowly lower your arms. Repeat this method 36 times, once a day in the morning and once in the evening, preferably in a fresh air place. Note: Do it with the strength you can bear, do not rush to come, adapt to the gradual use of strength. Third, arch: that is, arch waist exercise. Hands on the wall or other objects, the body and the object to be supported to have an appropriate distance. Feet apart and shoulder width, the first slightly force to moderate speed forward arch backward arch waist, do the front and back direction of the arch waist for a time, do it twice a day, each time to do 36. Note: gentle movements, moderate strength. The fourth is down: that is, walking backwards exercise. When walking backwards, you should choose a flat and safe place to walk backwards. Walking to chest and abdomen, looking straight ahead, hands naturally waving back and forth, as little as possible to turn back, backward walking speed according to their own specific situation, to be gradual, each time the general backward walking 15 minutes, twice a day. Note: Pay attention to speed control and be careful of falling. The fifth is more: that is, multi-angle waist movement in different directions. Such as left and right side bending, before and after the big bending, left and right turn waist, swaying waist, etc., each do 36, twice a day. Note: the action is gentle and soothing, the amplitude should not be too large. Sixth, squatting: that is, squatting exercise. Feet apart and shoulder width, hands flat, slow deep squatting, toes on the ground, heel lift. Squatting to be in place, the first practice squatting can help the wall and other things half squatting, gradually increase the number of squats, and gradually do deep squatting. Do it twice a day, squat 36 times each time. Precautions: gentle movements, squatting to slow, to prevent falling. Seven is after: that is, lumbar back stretching exercise. Statistical data show that the lumbar spine up to 3,000 to 5,000 times a day forward flexion, but very little backward movement, at the same time, modern people are often in the work of the forward flexion sitting position, the position of the lumbar spine in a long period of time in the position of the flexion, in the long run, it will result in lumbar spine discs stress imbalance, lumbar spine ligament overstretching, which causes low back pain. Arms placed in the waist, feet spread and shoulder width, the whole body relaxation, in the waist up straight stretching at the same time backward stretching 36 times, twice a day. In addition, the supine method can also do lumbar back stretching exercises, arms will try to support the upper body, the lower half of the body against the bed, so that the waist as far as possible to stretch back, and repeatedly do this action 36 times. Precautions: move gently to prevent falling. Eight is Mo: first massage kidney point (waist eye), with both hands separately press and knead the kidney point more than 100 times, and then use both hands to alternately beat this point 100 times, and finally, slightly cat waist with both hands fist at the same time beat the buttocks 100 times, and then use both fists to beat the crotch 100 times separately. Do the above twice a day. Point: 1.5 inches next to the lower edge of the spinous process of the second lumbar vertebrae, that is, from the umbilicus back to the spine next to the 1.5 inches, and then down 1 inch of the location. Massage: spine on both sides of a number of acupuncture points, can be along the spine on both sides from top to bottom, gently buckle the back. Nine is warm: that is, lumbar warmth. Suffer from “lumbar protuberance” or lumbago, in the change of seasons, the weather gets cold than normal people to add clothes in advance, the cold season to wear wool, cotton undershirts, summer to do a good job of lumbar anti-moisture cold cold work, because these are lumbar diseases occurring triggers. Ten is to protect: that is, the protection of the waist. Such as not standing, not sitting, not heavy, not bending (the best squatting instead of bending), not holding children, not sitting on a low stool, not tired, do not do damage to the lumbar action, not sleeping spring soft bed, not sleep too hard bed, etc., the bad posture should be corrected. Practice has shown that the “10-word sutra” is not only an effective non-pharmacological treatment for recovery from lumbar protrusion, but also a preventive measure against the recurrence of lumbar protrusion.