Under normal conditions, the lumbar spine and lumbar muscles work together to support the weight of the upper body and maintain the functional activities of the spine. Through the lumbar back muscle exercise, a strong lumbar back muscle “waist circumference” can be formed, which compensates and supports the weight-bearing function of the vertebrae and maximizes the physiological function of the spinal column activities. It can be seen that strengthening the lumbar back muscle exercise, can accelerate metabolism, improve blood circulation, increase the elasticity and strength of the lumbar muscle, has a pivotal role in the prevention and treatment of low back pain. 1, five-point support method for low back muscle strength or obesity, each action to maintain 3 ~ 5 seconds; 2, arch bridge each action to maintain 30 seconds, 5 ~ 10 times in a row; 3, flying swallow each action to maintain 10 ~ 15 seconds, can rest for a moment, 5 ~ 10 times in a row. The number and intensity of this exercise method varies from person to person, and can be practiced more than ten times a day to more than a hundred times a day, divided into 3 to 5 groups to complete. Pay attention to the gradual progress, each day can gradually increase the amount of exercise. If you feel soreness and stiffness in the lower back the next day after exercise, the intensity and frequency of exercise should be reduced appropriately so as not to aggravate the symptoms; do not suddenly exert too much force during exercise to prevent sprains. Note: If you already have lumbar pain, stiffness, discomfort and other symptoms, 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, the original symptoms may be aggravated.