What is the role of low back muscle exercise? Strong lumbar back muscles, like a strong umbrella for the spine, help maintain and enhance the stability of the spine and can effectively prevent acute and chronic lumbar injuries and low back pain. Patients who have had acute and chronic lumbar muscle injuries, lumbar myofasciitis, lumbar strain or lumbar disc herniation and other lumbar spine disorders, strengthening the exercise of the lumbar back muscle is even more critical to the recovery of the disease. A good way to exercise the lumbar back muscle There are many ways to exercise the lumbar back muscle, we recommend one of the most simple and practical methods, this method is suitable for patients of all ages and normal people, do not need special time and venue, we can complete every day, basically no adverse reactions of various other treatment methods. As long as perseverance, I believe that we will have a healthy spine! Exercise method: 1, lumbar forward flexion and back extension exercise: two feet apart and shoulder width standing, both hands forked waist, ready to prepare for the posture. Then do the waist fully forward flexion and back extension each four times, the movement should try to make the waist muscles relax. 2, lumbar gyration exercise posture as before. Waist for the clockwise and road clockwise rotation each time, and then from slow to fast, from large to small, clockwise, counter-rotation alternately eight times. 3, “swallow” exercise can be prone on the bed, to the pillow, behind the hands, slowly and forcefully lift the chest, so that the head and chest out of the bed, while the knee joint straight, the two thighs force backward also leave the bed, for about 5 seconds, and then muscle relaxation, re-prone on the bed, rest 3 to 5 seconds for a cycle, and then exercise. Step by step, generally do 20-30 each time, adhere to the practice 1-2 times a day can be. This method is commonly known as “Xiaoyanfei”. For the lumbar muscle strength is weak or obese people, the above method is more laborious, you can use some alternative methods. For example, only lift the head chest, the lower limbs do not lift up, so it will be easier. 4, “arch bridge”: “five-point support” method of exercise, lying on your back in bed, go to the pillow and bend the knees, both elbows and back against the bed, the abdomen and hips upward, relying on the shoulders, both elbows and feet the five points to support the weight of the whole body, for 5 seconds About 5 seconds, then relax the lumbar muscles and put down the hips to rest for 3-5 seconds for a cycle. 5, increase targeted sports therapy, such as pull-ups, chest expansion exercises, push-ups, squats, tai chi, health gymnastics and other considerations. The number and intensity of low back muscle exercise must vary from person to person, should be gradual, and can gradually increase the amount of exercise every day. If you feel soreness, discomfort and stiffness in your lower back the next day after exercise, you should reduce the intensity and frequency of exercise appropriately, or stop exercising to avoid aggravating the symptoms. Exercise do not suddenly force too hard to prevent the exercise of the waist muscle and twist the waist. This is a static training, only slow force is required. If there are already symptoms of lumbar pain, stiffness and discomfort, you should stop or reduce the exercise of the lumbar back muscle; you should rest and stop the exercise in time when the acute attack of lumbar pain occurs, otherwise, it may aggravate the original symptoms.