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 lumbar strain degeneration, and can effectively prevent acute and chronic lumbar injuries and low back pain. This is for people who have had acute and chronic lumbar muscle injuries, lumbar myofasciitis, lumbar strain or lumbar disc herniation. The method of lumbar back exercises is easy to do, inexpensive and can be done by everyone on a daily basis by themselves. There are basically no adverse effects of various 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 out of the bed, while the knee joint straight, the 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 lumbar muscle strength is weak or obese lumbar back muscle exercise the number and intensity to vary from person to person, can be practiced more than ten times a day to more than a hundred times, divided into 3 to 5 groups to complete. 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; exercise should not suddenly force too hard to prevent the exercise of lumbar muscles and twist the waist. If you 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 the exercise, otherwise, may make the original symptoms aggravated.