Daily activities I. Acute phase 1. It is advisable to brake and sleep on a hard bed for 2-3 weeks. The pressure on the intervertebral disc in the recumbent position is 50% less than in the standing position, so bed rest can reduce the pressure on the disc from weight bearing and weight and relieve pain. Reduce the activity of the lesion site to help reduce the local inflammatory response, thus relieving pain. After the pain period is relieved, it is also necessary to . Pay attention to proper rest and do not overexert yourself to avoid aggravating the pain. 2, pay attention to lumbar warmth, try not to get cold to avoid air conditioning or fans blowing directly against the waist for a long time. In addition, lumbar warmth or hot compresses can enhance blood circulation in the lumbar region, which can reduce the recurrence of lumbar pain symptoms. Second, waist exercise 1, maintain the correct posture: avoid sedentary, such as walking with the head up, chest up, abdominal, abdominal muscles are conducive to supporting the waist; sitting should be straight upper body, abdominal, jaw slightly closed, double lower limbs together. If possible, it is best to put a foot or footstool under both feet, so that the knee joint is slightly higher than the hip. Avoid knees below the hips. When sitting in a chair with a backrest, you should try to put the back against the chair or lumbar lining a cushion, so that the lumbosacral muscles are not too fatigued. After sitting for a long time should also be active to loosen the muscles of the lower limbs. Standing should try to straighten the waist, abdomen, buttocks. Bending posture: bending forward should be gradual, not too fast and too hard, from bending back to the upright position should also slowly stand up. Usually do not do bending and forceful movements, avoid sudden and substantial turn. 2, the correct wash position should be slightly bent knees squat, in the forward bend, which can teach a large extent to reduce the pressure on the lumbar discs, and can reduce the load on the small joints of the lumbar spine and joint capsule, ligaments. The position of the washbasin should not be placed too low to avoid increasing the load on the waist due to excessive forward bending of the lumbar spine. In addition, the shower is better than the tub bath, can avoid the action of bending in and out of the tub bath. 3, often change position: avoid standing or sitting in the same position for a long time. After standing for a period of time, put one foot on the footrest, put both hands in front of the body, and lean forward slightly; when you get up from a sitting position, you should do 1 or 2 activities to stretch the waist, and patients with a history of low back pain should change their position and stretch the waist in about half an hour to an hour in order to achieve the effect of preventing and slowing down the degeneration of the intervertebral disc. 4, the application of human body mechanics, save physical strength, avoid injury: squatting position when lifting heavy objects, the back should be straight do not bend; lifting any object regardless of the size of the weight, should be as close to the body; carrying heavy objects, rather push than pull; lifting heavy objects, should be bent at the hip and knee squat, waist and back straight, the main application of quadriceps muscle strength, lifting heavy objects in a stable position before stepping, avoid taking uncomfortable or tense position or posture . 5, spinal flexibility training: patients sitting, keep the pelvis immobile, relax the lumbar back muscles, do lumbar flexion, extension, left and right lateral bending and left and right rotation movement. The speed of movement is smooth and slow, and the amplitude increases gradually to avoid causing pain sensation. 6, for obese people, especially the abdominal obesity should pay attention to weight loss, while increasing the amount of exercise, especially to strengthen the abdominal muscles and the amount of abdominal activity exercise, in order to reduce abdominal fat, increase the strength of the abdominal muscles and lumbar muscles. 7, the reasonable use of air conditioning, room temperature at about 26ºc is more appropriate, the air conditioning vent should not be against the waist and back. 8, low back pain patients should adhere to some physical activity within their reach (1) swimming: swimming is a very suitable exercise for the lumbar back muscle sports, the prevention of lumbar disc herniation, the treatment of lumbar muscle strain, relieve lumbago has a very good role. On the other hand the buoyancy of the water can make the pressure of the intervertebral discs significantly reduced, the resistance of the water when moving in the water, the action becomes slow, the joints and muscles are not subject to compulsory strain, but requires muscle strength. Therefore, each small movement can exercise the muscles, so that muscle strength gradually increased. The initial swimming position is best to use freestyle, backstroke and other swimming styles with less force on the waist. It should be reminded that you must do sufficient preparation activities before going into the water, and take the correct posture when swimming. The time of swimming should not be too long, and appropriate rest should be taken in the middle to avoid excessive fatigue of the waist. After coming out of the water should be dried off as soon as possible to avoid the waist from getting cold. (2) walking backwards: walking backwards is more in line with the physiological curvature of the human body, can make the neck, waist tension to get some relaxation, while enhancing balance, but also to strengthen the exercise of the waist muscle. Especially for the elderly, walking backwards can play a stronger role in strengthening the body. Note: choose a flat, less crowded site, preferably a straight path. Older people walking backwards must be measured, especially patients with cardiovascular disease. (3) Running: you can decide the amount of exercise according to your actual situation. Running exercise, like swimming, is a whole-body exercise that can improve cardiorespiratory function, prevent obesity and strengthen muscle strength. The purpose of running exercise for lumbar synostosis patients is to improve their health, not to become athletes. When running shoes to choose a thicker, softer sole, can effectively relieve the impact of the foot on the ground, slow the shock to the lumbar intervertebral disc. (4) jump rope: the action of jumping can strengthen muscle strength, enhance the coordination of movement and balance. (5) bicycle: cycling also has a good effect on strengthening the body’s sense of balance. Exercise bicycle should choose to ride on the upper body posture naturally stretch the ordinary type of bicycle, the height of the seat to the soles of the feet can be smoothly on the ground is good.