Lumbar disc herniation is the cumulative damage on the basis of degeneration, which will aggravate the degeneration of intervertebral disc. It is necessary to strengthen the training of back muscles to increase the stability of the spine. People who use waist circumference for a long time need to pay special attention to the training of back muscles to prevent the adverse consequences caused by disuse muscle atrophy.

1, straight leg elevation

Lie on your back, straighten your legs and lift them in turn. The action relaxes quickly, and 8 ~ 10 times does not cause pain.

2. Rub the pedal hard.

Lie on your back, bend your knees, put your thighs on your abdomen, put your hands on your knees, put your back on the bed, relax your waist muscles and lower back muscles, then separate your hands and straighten your legs for 3 ~ 5 times.

3, five points

The patient takes his head, elbows and feet as support points, so that his back, waist and buttocks are lifted up and straightened after suspension. For example, the three-point support method: the patient puts his arms on his chest, supports the whole body with his head and feet, and stretches his back as much as possible.

4. Swallow style

① Step 1: The patient lies prone on the bed, with his upper limbs stretched backward, his head held high, and his head, chest and upper limbs left the bed surface.

② Step 2: Lift your legs straight up, leave the bed surface, lift them alternately and lift them backwards at the same time.