Cervical vertebra and lumbar vertebra are not good, so you can do moderate functional exercise to relieve symptoms. In addition to routine rehabilitation physiotherapy, common exercise methods are as follows:

1, Walk slowly: Patients can do moderate exercise at home, improve limb function and relieve cervical and lumbar pain. Walking slowly is a softer exercise mode, which can better exercise the waist muscles;

2, yoga: practicing yoga can better exercise the coordination and flexibility of the waist, back muscles and neck muscles;

3, flat support: If physical conditions permit, you can do flat support exercise. Take prone position, rely on elbow and ankle support, exercise back muscles;

4, fitness exercise: you can watch videos to do cervical fitness exercises and do soft exercises;

5. Yin Fei Jr.: Exercise your back muscles, and you can study Yin Fei Jr. at home. The abdomen is attached to the bed, the neck and limbs are stretched backwards, and the muscles of the neck and back are exercised with the strength of stretching backwards;

6, pull the horizontal bar: If the physical condition is good, you can pull the horizontal bar, mainly through stretching to exercise muscles such as dorsal muscle, deltoid muscle and posterior trapezius muscle, erector spinae, levator scapulae, latissimus dorsi;

7. Swimming: When swimming, the human body is buoyant in the water, which can play a protective role and can better exercise the muscles of the back and neck.