If you want to get long-term improvement, you can go to the gym, run and do some aerobic exercise, so that all parts of your body can get some exercise. Sweating through exercise can also treat and prevent colds. In this way, the muscles will not be stiff, and they can maintain a certain elasticity, or they can be improved very well, but they must persist for a long time (for example, walking more than ten times a month for many years) and there will be unexpected gains. But the gym is a time-consuming, laborious, boring (at first) and expensive thing, please think twice.

In the short term, you can slow down the occurrence of some symptoms by massage (be sure to go to a regular massage parlor or a physiotherapy room in a big hospital). There is no need to take medicine, and physical therapy has no side effects.

Sedentary, you can put a small pillow on your waist (but this is only temporary), which can relieve the pain. When you sleep at night, you can sleep on your stomach for a while, and then change to your side after your waist is adapted, and try to lie on your back as little as possible, which can also have a good effect.

I have been exercising for 7 years, and my physical condition has changed a lot, but only less than 15% of people can exercise (I mean people who go to 10 times a month or more, and many people go there once every six months, which is totally useless. My two-year card is 1300 yuan, and I rent a small locker for clothes every month (30 yuan). According to your own calculations, the gym fees in each city are different.