Ankle: When lying flat, the ankle moves up and down. Repeat 10 times.

② Heel: Lie down, bend slowly and straighten your knees. Repeat 10 times.

③ Abdominal muscle contraction: lying with knees bent and hands under ribs. Tighten your abdominal muscles and press your ribs against your back. Remember not to hold your breath, hold it for 5 seconds and relax. Repeat 10 times.

④ Squat against the wall: stand against the wall, move your feet forward 12 inch, keep your abdominal muscles tight, and slowly bend your knees to 45 degrees for 5 seconds. Slowly return to the standing position. Repeat 10 times.

⑤ Heel lift: Stand with the weight evenly distributed on your feet. Slowly raise your heels and then put them down. Repeat 10 times.

⑥ Straighten your feet: Lie down, with one foot straight and one foot bent. Tighten the abdominal muscles to stabilize the back, slowly lift the straight foot, raise it by 6- 12 inches, support it for 5 seconds, and slowly lower it. Repeat 10 times. Remember, if you have nerve pain extending to your lower limbs, avoid doing this exercise. )

Intermediate backward movement

Bend your knees to your chest-lie down and bend your knees. Hold your thighs tightly and move your knees to your chest. Hold on for 20 seconds and relax. Repeat 5 times on each side.

Advanced backward movement

1 Hip: Lie on the bed and pull your knees to your chest. Slowly put down one foot and keep your knees bent until you feel the muscles stretching in your hips and thighs. Hold on for 20 seconds and relax. Repeat 5 times on each side.

② Musculus medialis thigh: Lie on your knees. One foot crosses the other. Pull the opposite knee toward the chest until the hips feel stretched. Hold for 20 seconds. Relax and repeat 5 times on each side.

aerobic exercise

When doing aerobic exercise, keep your spine straight, stabilize your abdominal muscles and protect your back.

Do a static ride for 20-30 minutes.

Run on the treadmill for 20-30 minutes.

These exercises mainly stretch and strengthen the back muscles. Can prevent back problems. If your back muscles are strong, you can keep the correct posture and keep your spine in a good position. Those patients with intervertebral cartilage damage should discuss with the doctor before exercise.