The contralateral exercise "contralateral exercise" can effectively stretch the back muscles, relieve muscle tension and promote blood circulation, thus better protecting the lumbar spine.

Lie on your back in bed with your body straight and your hands close to your thighs. Inhale, keep your back close to the bed, and lift your left hand and right leg at the same time. Lift your left hand as far as possible and your right leg as far as possible away from the bed. Exhale low, then lift the opposite limb, that is, lift the right hand and left leg at the same time. Alternating as follows.

It is best to get up in the morning and exercise before going to bed at night. Try to relax your waist muscles when exercising. The purpose is to stretch the back muscles, relieve muscle tension and promote blood circulation, thus better protecting the lumbar spine.

Stretching exercise "stretching exercise" can effectively improve the imbalance of lumbar muscle strength and reduce the burden on lumbar spine.

Lie on your back on the bed, keep your body straight, keep your hands close to your thighs, lift your left hand and right leg, try to touch the toes of your right foot with your left hand, and try to move your right foot as close as possible to your left hand, but keep it straight and not bent, keep your body close to the bed surface, and don't move or lift it. Hold this position for about 5 seconds, then lift the opposite limb and do the same with your right hand and left leg. Alternately for 30 times.

By stretching symmetrical limbs, the imbalance of lumbar muscle strength can be effectively improved.

Swallowing action "Swallowing action" can contract waist muscles and enhance waist strength. Long-term persistence can effectively improve waist discomfort.

Lie on the bed, put your hands close to your thighs, slowly raise your arms, gently raise your head while raising your arms, and then lift your shoulders up and back. At the same time, gently lift your feet off the bed, contract your waist muscles, support your body with ribs and abdomen as much as possible, keep this posture for about 5 seconds, return your head and limbs to their original positions, and rest for a few seconds before doing it.

Exercise every morning and evening 1 time, 20 times each time? 40. Long-term persistence can effectively improve waist discomfort.

Arch Bridge Movement "Arch Bridge Movement" can greatly enhance the balance and stability of lumbar spine.

Lie on your back and bend your legs. Take the feet, elbows and the back of the head as fulcrums, and lift the back and hips like an arch bridge. Hold this position for 5 seconds, then return to the original position and rest for a few seconds before doing it. Exercise 20 every day? Forty times.

This kind of exercise can strengthen the deep muscle strength around the lumbar spine and maintain the balance and stability of the lumbar spine, but this kind of exercise is not suitable for patients with cervical spondylosis.