1, waist muscle exercise health care method: supine position health care method: patients take supine position, first support their feet, elbows and heads at five o'clock on the bed, lift their waist, back, buttocks and lower limbs off the bed surface, and when they feel tired, restore to a calm supine position to rest. Repeat this method for about 10 minutes, and exercise once in the morning and once in the evening.

2, prone health care method: the patient takes a prone position, puts the upper limbs behind his back, and then forcibly lifts his head, chest and legs off the bed surface, making his body bow-shaped, and persists until he feels a little tired.

Repeat this exercise for about 10 minutes, once in the morning and once in the evening. If you persist in exercising for a long time, you can prevent and treat the occurrence and development of lumbar muscle strain and bow-waist syndrome.

3, waist and back tapping massage health care method: the patient uses a sitting position, first holding an empty fist with his left hand, and using his left fist from top to bottom at the left waist. After tapping 10 minutes, massage or knead with the palm of your left hand twice a day for about 5 minutes each time.

Exercise 2

1. Turn your hips and lift your waist. Standing posture, hands akimbo, thumb in front, other four fingers behind, middle finger pressing on waist and eyes, namely Shenshu point in traditional Chinese medicine. When inhaling, the stride will swing from left to right, and when exhaling, it will swing from right to left, and you can do it for 8-32 times continuously.

2. Turn your back and waist. Take a standing posture, raise your hands to shoulder width on both sides of your head, with your thumb tip at the same height as your eyebrows and your palms facing each other. When inhaling, the body twists from left to right and the head twists backwards. When exhaling, twist from right to left, and breathe for 8-32 times in a row. You can also take part in Tai Ji Chuan, Wuqinxi and aerobics regularly. These traditional fitness methods are beneficial to prevent lumbar muscle strain.

3. Press Knead Shenshu, Shu Yao, Weizhong and Ashi for 2 minutes each.

4. Make a fist with both hands half-clenched, and pat gently at the depressions on both sides of the waist. The strength should be even, not too hard. Tap for 2 minutes at a time.

Self-massage therapy

1. Sit on the bench in a ready posture, look straight ahead, then close slightly, put your feet flat on the floor, shoulder-width or slightly wider, breathe evenly and relax.

2. Rub the hands and palms of the lumbosacral parts on both sides of the waist for 30 ~ 50 times from the waist to the sacrum with appropriate strength, preferably with a slight heat sensation at the waist.

3. Knead both sides of the waist and sacrum with both hands, place the metacarpophalangeal joints of the fist on both sides of the lumbar spine respectively, and press hard from the waist to the sacrum for 30 ~ 50 times.

4. Massage both sides of the waist with both hands, put your thumb on both sides of the lumbar spine, and stick the other four fingers on the outside of the waist, then massage horizontally from the waist to the abdomen for 30 to 50 times.

5. Hit the lumbosacral region with fists in both hands, and hit each side of lumbosacral region 30 ~ 50 times.

6. The palm of one hand rubs around the navel two inches above the navel, and the palm of the other hand overlaps the back of the hand, and then massages around the navel for 30 to 50 times with appropriate strength.

7. Knead the calf. Put your left (right) foot on your right (left) thigh, put your thumbs on your calf, and stick the other four fingers on the opposite side. Knead the calf 30 to 50 times from top to bottom, alternating legs.

8. Press the Kunlun Taixi point in the same sitting position, with the tip of the thumb of the left (right) hand placed in the back depression of the right (left) foot's inner ankle joint and the middle finger placed in the back depression of the outer ankle joint, and then press the thumb and middle finger together for 30-50 times, with the feet alternating.

9. Rub the soles of your feet like the same sitting posture. Put the left (right) palm on the right (left) sole and rub it back and forth for 30 ~ 50 times, alternating feet. It is better to have a fever in your feet.

Doing the above 9 prescriptions 1 time in the morning and evening can nourish liver and kidney, relax tendons and activate collaterals, relieve pain, and enhance the immune function of the body, which has a good preventive and therapeutic effect on chronic lumbar muscle strain.