更加有必要的是做运动，通过锻炼深层肌肉，减轻腰间盘压力，缓解症状，恢复针刀松解的肌肉。
下是找到的比较适合的简便运动方法，最后一个脊椎转体运动上班的时候也可以做的。（适用于明确单纯腰突的，如果有伴腰椎管狭窄、腰椎滑脱的，情况较为严重的，一定要结合临床医生的建议，具体问题具体分析，不能滥用）
---------------------------------------------------------手机党分割线----------------------------------------------------------------
一：仰卧骨盆转动运动
要点：
仰卧屈膝，双腿双膝微微分开，双手垫在腰下
想象骨盆是一个时钟
12点钟位置：将骨盆上方提起，放下
3点钟位置：将左边的骨盆向上微微提起，放下
6点钟位置：将骨盆向下拉，返回原位
9点钟位置：将右边的骨盆向上微微提起，放下
以上动作重复5次
英文描述（不录入）：
Lie on your back with knees bent and feet shoulder width apart. ?
12 o'clock: ?Slowly draw in your stomach muscles toward your spine as you roll your front hip bones toward your head and flatten your back onto the mat. ?This puts your pelvis in a posterior tilt.
6 o'clock: ?Drop your front hip bones down toward your feet and roll onto your tailbone. ?The stomach muscles will relax and your back should arch off the mat slightly. ?This puts your pelvis in an anterior tilt.
3 o'clock: ?Drop your left hip bone down toward the mat and as you do your right hip bone should lift toward the ceiling. ?Be careful not to hike your hip up toward your shoulder. ?You want to feel that your pelvis is trying to face left.
9 o'clock: ?Repeat as for 3 o'clock but drop your right hip bone down toward the mat.
All motion should come from your pelvis (relax your upper back and neck).
Avoid pushing through your feet.
Minimize leg movement from side to side.
二：脊椎转体运动
要点：
坐直，双臂叠加置于胸前
向左旋转上半身
返回起始位置
向右旋转上半身
返回起始位置
以上动作重复5次
英文描述：
Starting position:
Sit on your Swiss ball with your feet slightly wider than hip distance apart. Imagine your head is a helium balloon to lengthen your spine. Imagine your pelvis as a bowl resting upright to align your pelvis in the neutral position. Gently set your centre. Glide your shoulder blades downwards towards your waist. Lift your arms to chest level and fold them into the ‘cossack’ arm position.
Action:
Inhale to prepare.
Exhale, rotate your spine around a vertical axis to the left. Keep your spine, arms and head moving as the one unit.
Inhale, rotate your spin around a vertical axis to return to the centre. Keep your spine, arms and head moving as the one unit.
Repeat to the opposite side.
Tips:
Imagine the spine rotating around a pole which forms a vertical axis. Like the spiral, colored lights outside old fashioned barber shops.
Visualise headlights on the front of your pelvis facing forwards as your spine rotates.
Keep your nose in alignment with your watch- band when in the ‘cossack’ arm position.
注意：
旋转时头部和上半身转动的保持幅度一致
如需加大难度，则可坐在健身球上
应在红点位置（背部）有拉伸的感觉
更多更丰富的视频可以下载 well健康 APP或者关注 ?well健康 ?公众号后台咨询，会有专家解答。
