If you often feel weak in your waist and knees, you can consider some conditioning methods to relieve discomfort and improve your physical condition. Here are some suggested conditioning methods:

Moderate rest: Give your body enough rest time and avoid keeping the same posture for a long time, especially sitting or standing.

Exercise: Moderate physical exercise can strengthen the muscles around the waist and knees and improve support and stability. Choose sports that suit you, such as walking, swimming and yoga.

Maintain correct posture: Pay attention to maintaining correct sitting posture, standing posture and walking posture in daily life to avoid excessive bending of waist or knees.

Hot compress and cold compress: using hot water bag or cold compress bag can help relieve muscle soreness, but be careful not to overuse it.

Massage and stretching: Moderate massage and stretching can promote blood circulation and relax tense muscles.

Balanced diet: a balanced diet ensures adequate intake of nutrients, especially calcium, vitamin D and other nutrients that contribute to bone health.

Keep a proper weight: if you are overweight, it will increase the burden on your waist and knees. Proper weight control can reduce discomfort.

Herbs and supplements: Some herbs and supplements are thought to help relieve joint and muscle discomfort, but it is best to consult a doctor before using them.

Relieve stress: Long-term stress may aggravate muscle tension and discomfort. Find ways to reduce stress, such as meditation, deep breathing and yoga.

Medical professional consultation: If the pain in the waist and knees persists or worsens, it is best to consult a doctor or medical expert for professional evaluation and advice.

It should be noted that everyone's physical condition is different, so the conditioning method may vary from person to person. If your waist and knees are sore or persistent, it is recommended to consult a doctor as soon as possible and get appropriate treatment advice.