It is suggested that through rehabilitation exercise, the deep muscles of the waist should be exercised, the muscle strength supporting the lumbar spine should be strengthened, and the pressure on the lumbar intervertebral disc should be reduced, so as to relieve the symptoms of lumbar process and even achieve the effect of lumbar process recovery. The following small rehabilitation exercises about lumbar process:

Supine abdominal flexion movement

Lie on your back on the mat with your legs and feet closed;

Bend your knees, put your hands around your knees, and try to keep your head close to your knees;

Relax and return to your original position;

Repeat 10 times.

Note: If the pain is high, you can avoid looking up and have a rest between actions.

Cobra pose stretching exercise

Exhale and abdomen at the same time, support the body from head to hip with both hands, and slowly lift the body off the ground;

Inhale and maintain support 10 second;

Exhale, abdomen at the same time, slowly put down your body from your hips to your head and return to your original position;

Repeat 10 times and hold 10 second each time.

Note: Do not overstretch your back; Imagine slowly peeling off the ground from the neck, to the shoulders, to the ribs, to the waist, and finally to the buttocks; When doing this action, the abdomen is closed only when exhaling; If the pain is high, you can reduce the lifting range and have a rest between movements.

Spine rotation movement

Arms at shoulder height, look straight ahead;

Turn the upper body to the left until you feel stretched and return to the starting position;

Rotate the upper body to the right until you feel stretched and return to the starting position;

Repeat 10 times.

Note: the head and upper body keep the same amplitude when rotating; If you need to increase the difficulty, you can take a fitness ball; If the pain is high, you can reduce the rotation range and have a rest between movements.