2. If conditions permit, you can find a parallel bar, hook your feet on one side, hang upside down, and stretch your spine by your own gravity, which is more secure than going to the hospital for traction. The time of hanging upside down should not be too long, just do a few groups every day.
3. striding backwards is also good for the lumbar spine.
4, buy a waist seal to protect the waist, do not need that kind of armor, pharmacies generally sell it, with elastic cloth covers, which are more comfortable and can play a certain supporting role. Hang in there. It is very useful after a long time.
5, often go swimming, it is best to walk back and forth in the pool (not swimming), let the impact of water massage you, this method is taught by the doctor, it is really good (if you insist).
6, selective exercise, badminton, football, horseback riding and other activities are basically not involved, if you are not careful, you will hurt your waist, or try to avoid it.
As for Chinese medicine, I have only seen acupuncture, but the pain is not good. Acupuncture can relieve the pain. I haven't done traction, because every doctor's methods are different, and some of them will be counterproductive, so I dare not try.
If you stick to the above methods, it is still very effective. I used to be so sore that I couldn't keep my back straight. I haven't committed it for more than two years now.