The lumbar back muscles are one of the important structures to maintain the stability of the lumbar spine. 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 for disease recovery. A good way to exercise the lumbar back muscle There are many ways to exercise the lumbar back muscle, I recommend several of the most simple and practical methods, these methods are 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 to various other treatments. As long as you are persistent, I believe that we will have a healthy spine! 1, exercise can be prone on the bed, go to the pillow, hands behind the back, slowly and forcefully lift the chest, so that the head and chest out of the bed, while the knees straighten, the two thighs force backward also leave the bed, for about 5 seconds, and then muscle relaxation, re-prone on the bed, rest 3-5 seconds for a cycle, and then exercise. Gradually, 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. 2, there is a “five-point support” method of exercise, lying on your back in bed, go to the pillow bent knees, both elbows and back against the bed, abdomen and hips up, relying on the shoulders, both elbows and feet the five points to support the weight of the whole body, for about 5 seconds, and then relax the lumbar muscles, put down the hips to rest for 3-5 seconds for a cycle . 3, good conditions for patients can also find the following fitness equipment in the gym, its name is called “Roman chair”, the movement called “goat jerk”, this equipment is simple and practical, just need to adjust the height of the Roman chair according to their height can be. Action essentials: according to their height to adjust the height of the Roman chair after the legs stick to the position of the lower end of the device, legs straight, the body lying to the upper end of the device. Hands on the shoulders of the opposite side, eyes always look forward, the neck together with the body straight, move ready to start the action when inhale, and then slowly lower back, then exhale, the body down to the position of the level with the ground, with the strength of the waist and then straighten the body. After repeatedly. Frequency and time: pay attention to the body to fall slower, time for 2 seconds down to the lowest point, the body up, to be faster, try to in a second. Inside a group to maintain the frequency of slow down and fast up as much as possible. Strength and number of groups: goat jerk this movement exercise waist strength is generally not very large, if the waist is sore, the natural body can not get up, do not worry about safety. Each exercise 3 groups, each group of 20. Second, exercise precautions 1, the number and strength of lumbar back muscle exercise must be different from person to person, should be gradual, and can gradually increase the amount of exercise every 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 exercise, so as not to aggravate the symptoms; 2, do not exercise suddenly too hard, to prevent the exercise of the lumbar muscle and twist the waist. This is a static training, only need to slowly force can be; 3, if already have lumbar pain, stiffness, discomfort and other symptoms, should stop or reduce the lumbar back muscle exercise; in the acute attack of lumbar pain should be timely rest, stop practice, otherwise, may make the original symptoms aggravated.