Doing self-exercise can strengthen the muscle strength of the back, increase the mobility and stability of the lumbar spine.

1, lift the pelvis in supine position. Bend your knees fully in supine position, lift the pelvis with your back as the fulcrum, and then slowly fall down, repeating for 20 times. This action can correct the forward inclination of the lower pelvis and increase the curvature of the lumbar spine.

2. Put your knees on your chest and bend your knees on your back. Keep your knees as close to your chest as possible, but be careful not to arch your back and leave the bed.

3. Lateral position, lift the leg to the lateral position, the upper leg can be straight, the lower knee is slightly flexed, the upper leg is lifted, and then slowly lowered, and repeated dozens of times.

4. Crawl with your knees touching your elbows. Knees and upper limbs are supported on the stomach, and the waist is relaxed and slowly sinks. After weighing 10 times, straighten one lower limb and bend your knees to make it contact the elbow joint on the same side as much as possible. Repeat 15 times.

5. Raise your supine position with your legs straight, press your hands under your hips, slowly lift your lower limbs, and then put them down. Repeat 15 times.

6. leg press sat on the bed, with one knee slightly bent and the other leg straight. His trunk pressed forward to the straight lower limb, and then changed to the other lower limb. This action can also be carried out in a standing position, with the lower limbs on the front seat back.

7. Sit-ups Knee sit-ups, knees flexed, abdomen lifted trunk, hands touching knees.