Lumbar disc herniation after treatment and bed rest, the condition is relieved, the acute phase is over, it will come to the recovery of lumbar function of the rehabilitation period. In this period of time for the appropriate amount of lumbar exercise, will receive twice the result with half the effort. Both simple and effective waist exercise “10 words”: 1, hanging: the use of door frames or bars and other things for hanging exercise. Suspension to relax the waist and lower limbs, so that the weight of natural sagging, in order to achieve the purpose of pulling. The action of hanging must be slow and light to avoid jumping up and down to operate the lumbar spine. Hanging exercise should gradually increase the amount of exercise, and persistent. Precautions: Move gently, slowly up and down, and try to let family members assist in the side to protect. 2, support: that is, 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. With the arms slowly upward at the same time with the nose slowly inhale. Arms raised above the head, eyes looking at the sky, waist up straight to the maximum, then stop for a moment. Then, slowly lower your arms while slowly exhaling through your mouth. According to this method to do 36 times, every morning and evening to do once, it is best to choose a fresh air place to do. Note: to their own strength to do, do not rush to come, adapt to the gradual use of force. 3, arch: that is, arch waist exercise. Hands holding the wall or its objects, the body and the objects to be held at 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, twice a day, each time to do 36. Note: gentle action, moderate strength. 4, inverted: that is, walking backwards exercise. When walking backwards, you should choose a flat and safe place to walk backwards. Walking to chest and stomach, looking straight ahead, hands naturally swing back and forth, as little as possible, backward walking speed according to their own specific circumstances, to be gradual, each time the general backward walking 15 minutes, twice a day. Note: Pay attention to control the speed, be careful to fall. 5, more: that is, multi-angle waist movement in different directions. Such as left and right side bending, before and after the big bend, left and right turn waist, shake the waist, etc., each do 36, twice a day. Note: the action is gentle and soothing, the amplitude should not be too large. 6, squatting: 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 of squatting can support the wall and other things half squat, gradually increase the number of squats, and gradually do deep squatting. Do it twice a day, squat 36 times each time. Precautions: Move gently, squatting slowly, to prevent falling. 7, 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 very little backward movement, at the same time, modern people at work are often in the forward flexion sitting position, this position so that the lumbar spine is in the flexion position for a long time, in the long run, it will cause lumbar intervertebral disc stress imbalance, lumbar spine ligament overstretching, and thus cause low back pain. Arms on the waist, feet spread and shoulder width, the whole body relaxation, in the waist up straight stretching at the same time backward lumbar stretching 36 times, twice a day. In addition, the supine method can also do lumbar back stretching exercises, arms will be the upper body as much as possible to support, 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. 8, Mo: that is, acupressure. First massage kidney point (waist eye), with two hands respectively, press and knead the kidney point 100 times or more, and then use both hands to beat this point alternately 100 times, and finally, slightly cat waist with both hands fist at the same time to beat the buttocks 100 times, and then beat the crotch with both fists 100 times respectively. Do the above twice a day. Acupuncture point: the second lumbar vertebrae spinous processes next to the lower edge of 1.5 inches, that is, from the umbilicus to the back to the spine next to the 1.5 inches, and then 1 inch down where. Massage method: there are a number of acupoints on both sides of the spine, can be along the sides of the spine from top to bottom, gently buckle the back. 9, warm: that is, lumbar warmth. Suffer from “lumbar protuberance” or lumbago, in the change of seasons, when 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 to prevent the waist dampness cold cold work, because these are lumbar diseases occurring triggers. 10, protection: that is, the protection of the waist. Such as not standing soon, not sitting soon, not weight-bearing, not bending (the best squatting instead of bending), not holding children, not sitting on a low stool, not laborious, do not do damage to the lumbar action, not sleep spring soft bed, do not sleep excessively hard bed, etc., the bad posture should be corrected. Practice shows that the “10-word scripture” is not only an effective non-pharmacological therapy to rehabilitate “lumbar synostosis”, but also a preventive work to prevent the recurrence of “lumbar synostosis”.