The lumbar back muscles are one of the important structures to maintain the stability of the lumbar spine. Strengthening the exercise of the lumbar back muscles helps to maintain and enhance the stability of the lumbar spine, thus delaying the process of degeneration of the lumbar spine strain, and can effectively prevent acute and chronic lumbar injuries and low back pain. This is especially important for patients who have had acute and chronic lumbar muscle injuries, lumbar myofasciitis, lumbar strain or lumbar disc herniation and are currently in remission to prevent recurrence of the condition. People who are resting in bed or wearing a lumbar brace for treatment due to lumbar pain, the lumbar region is inactive and unstressed, which can cause disuse atrophy and weakness of the lumbar muscles in the long run, therefore, the exercise of the lumbar back muscles should be strengthened more. The method of lumbar back muscle exercise is simple, easy and inexpensive, and everyone can do it by themselves every day. There are basically no adverse effects of other treatments. Exercise can be prone on the bed, go to the pillow, hands behind the back, force the chest to lift the head, so that the head and chest leave the bed, while the knee joint straight, two thighs force backward also leave the bed, for 3 to 5 seconds, and then muscle relaxation rest 3 to 5 seconds for a cycle, this method is commonly known as “swallow fly” or “small swallow fly “; for the lumbar muscle strength is weak or obese people, the above method is more laborious, you can use the “five-point support” method of exercise, lying on your back in bed, to pillow bending knees, double elbows and back against the bed, the abdomen and hips up, relying on the shoulders, double elbows and feet which five points to support the The entire body weight for 3 to 5 seconds, then relax the lumbar muscles and put down the hips to rest for 3 to 5 seconds for a cycle. Everyone can choose the right method to exercise according to their actual situation. The number and intensity of lumbar back muscle exercise should vary from person to person, and can be practiced more than ten times to more than a hundred times a day, in 3 to 5 groups to complete. Should be gradual, the amount of exercise can be gradually increased each day. If you feel lumbar pain, discomfort, stiffness, etc. the next day after exercise, should be appropriate to reduce the intensity and frequency of exercise, or stop exercising, so as not to aggravate the symptoms; exercise should not suddenly force too hard to prevent the exercise of the waist muscle and twist the waist. If you already have symptoms of lumbar pain, stiffness, discomfort, etc., you should stop or reduce the exercise of the lumbar back muscle; in the acute attack of lumbar pain should rest in time to stop the exercise, otherwise, it may aggravate the original symptoms.