Due to the modern pace of life and work habits, many people have the habit of doing office work for a long time, long term will feel the low back pain, do not ignore this state, if the long term, the low back muscle long-term strain will make the spine degeneration, resulting in lumbar disc herniation or lumbar vertebrae slipped, compression of the spinal cord and nerve roots, serious paralysis can be caused. Here are several reliable and easy to implement rehabilitation exercise methods: 1, lumbar forward flexion and backward extension movement stand with feet apart and shoulder width, hands crossed, make a good preparatory posture. Then do lumbar fully forward flexion and backward extension of four times, the movement should try to make the lumbar muscles relax. 2, lumbar rotation movement posture with the previous. The waist for clockwise and clockwise direction rotation once, and then from slow to fast, from big to small, down, against the alternating gyration eight times. 3, “arch bridge” lying on your back, legs bent, feet, elbows and head as a fulcrum (five-point support) to force the hips up, such as an arch bridge, with the progress of the exercise, you can put your arms in front of the chest, only feet and the back of the head as a fulcrum for the exercise. Repeat the exercise 20 to 40 times. 4, “Flying Swallow” lying down on the bed, arms on both sides of the dry body, legs straight, then the head, upper limbs and lower limbs upward force, do not make the elbow and knee flexion, always keep straight, such as the flying swallow. Repeat the exercise 20 to 40 times. Liu Bin, Orthopedic Department of Inner Mongolia Autonomous Region Cancer Hospital, when exercising, lie down on the bed, go to the pillow, hands behind the back, and lift up the chest to make the head and chest leave the bed, at the same time, straighten the knee joints, and leave the bed with the force of the thighs backward for 3 to 5 seconds, and then relax the muscles and rest for 3 to 5 seconds for a cycle, which is commonly known as the “Swallow fly” or “Little Swallow fly”. “Swallow fly”; for lumbar muscle strength is weak or obese people, the above method is more laborious, you can use the “five-point support” method of exercise: lie on your back on the bed, go to the pillow and bend your knees, both elbows and back against the bed, the abdomen and hips upward, relying on the shoulders, elbows and feet of the five-point support. Elbows and feet of the five points to support the weight of the entire body for 3 to 5 seconds, and then relax the lumbar muscles, put down the buttocks to rest for 3 to 5 seconds for a cycle. Specifically should be based on their own actual situation, choose the method suitable for their own exercise. The number and intensity of this exercise method should vary from person to person, and can be practiced more than ten times to more than a hundred times a day, divided into 3 to 5 groups to complete. Pay attention to the gradual and orderly progress, every day can gradually increase the amount of exercise. If you feel soreness and stiffness the next day after exercise, you should reduce the intensity and frequency of exercise appropriately to avoid aggravating the symptoms; do not suddenly exert too much force when exercising to prevent sprains. Note: If you already have symptoms such as lumbar pain, stiffness, discomfort, etc., you should stop or reduce the lumbar and dorsal muscles exercise; in the acute attack of lumbar and leg pain, you should take a rest in time and stop practicing, otherwise, it may make the original symptoms worse.