1. Pedal exercise: lie on your back, bend your hips and knees, bend your ankles, make your knees as close to your chest as possible, and hook your feet tightly. Then push your feet obliquely outward, stretch and tighten your legs as much as possible after pushing them out, and keep them for 5 seconds. Finally, put them down and restore them. Legs alternate, 20~30 times is 1 group, and the number of groups depends on the condition and physical fitness.

2. Cross waist twisting: the feet are shoulder width apart, the toes are inward, the arms are straight, one hand is placed on the side of the body, and the other hand is raised above the head. If the left hand is up, swing to the right rear first, then swing to the left rear with the right hand up. I twisted my waist, too. Do it left and right 100 times.

3. Stretch the waist backwards

Keep the correct posture, put your hands behind your back and put them together. All the parts above the waist extend backwards, then return to the front and repeat for about 20 times.

Step 4 run

People can often be seen jogging in parks or playgrounds. Running is a full-body exercise. Regular running can not only increase vital capacity, but also improve the overall quality and immunity of the body. Long-term running can also relieve the symptoms of lumbar disc herniation.