The best way to exercise the lumbar back muscles for the flat support joint Xiaoyanfei, but Xiaoyanfei is not suitable for all patients, contraindicated groups are as follows: 1, acute attacks of lumbar pain should not be carried out, so as not to lead to increased lumbar pain; 2, lumbar spondylolisthesis should not be carried out, so as not to aggravate the lumbar spondylolisthesis, so that the lumbar pain increased; 3, the night lumbar pain aggravated should not be carried out, because the rest of the lumbar pain aggravated, after the activity lumbar pain reduced The lumbar spine is mostly a manifestation of severe instability, suitable for basic core muscle group exercise, while the small swallow fly exercise is mainly to strengthen the large muscles of the low back, the core muscle exercise is limited. So how to exercise specifically? Methods are as follows: 1, prone small swallow fly. On a hard bed or clean hard floor, take a prone position, arms with shoulder joints as a support point, gently lift, arms up while gently lift the head, shoulders back up. At the same time, the feet gently lift, the bottom of the waist muscle contraction, try to let the ribs and abdomen support the body for 3-5 seconds, and then relax the muscles, limbs and head back to the original position rest for 3-5 seconds and then do. You can do 30-50 times a day. It can be divided into 2-3 times and adhered to for more than 6 months. It is best for post-operative lumbar spine patients as a lifelong exercise program. At the beginning, you can do 10-20 strokes and gradually increase. Do it in bed before going to bed, and it is valuable to insist. 2.Standing posture swallow fly. Body upright, hands sideways, palms outward, fingers facing upward; slowly raise the arms upward, as a small swallow fly; at the same time, hands from the wrist joint downward straightening. Exercise effect: this action can fully mobilize the muscles around the cervical spine; if you can adhere to do 200 times a day, cervical discomfort will be basically relieved within 10 days. At the beginning, you can do 50 strokes, rest for two or three minutes and then do 50 strokes, once a day in the morning and evening. You can also do a few strokes on your way to the bathroom to get relief from the tense muscles in time.