In the history of evolution, since humans walked bipedally, the waist and legs were straightened from the original 90 degree position to 180 degrees. The pelvis is tilted forward relative to the waist, the physiological curvature of the lumbar spine to the abdomen becomes curved, the waist in this case bears more than 60% of the gravity. So in the long life of labor, waist overwhelmed, waist problems have plagued people throughout the ages. Bending people in the ancient Hu Zhong Gong “occasionally get Huowen disease, walking late sleep restless. The body is still timid, and the pulse is especially cold. It was easy to help him out to see the mountain, but difficult to drive him to teach him to stand in the snow. The head of the side of the party to recruit soldiers, ashamed to have been decrepit.” Today there are a large number of “bending people” lumbar disc protrusion, and various other types of lumbar strain and disorders. What should we do? Do we have to degenerate back to the four-legged crawling way? In fact, the real reason behind these diseases is our inappropriate posture and exercise, coupled with the lack of exercise and weakness of the muscles around the waist, so that our waist eventually appear these problems. Low back muscle exercise swallow fly method prone, hands behind the back, force the chest to lift the head, so that the head and chest out of the bed, while the knee straight, the two thighs force backward also leave the bed, hold this position for 3 to 5 seconds, and then relax the muscle rest for 3 to 5 seconds, for a cycle. Little swallow fly method prone, hands behind the back, force the chest to lift the head, so that the head and chest away from the bed, hold this position for 3 to 5 seconds, and then relax the muscles to rest 3 to 5 seconds, for a cycle. Three-point support method supine, go to the pillow and bend the knees, the abdomen and hips as far as possible upward, relying on the head and feet three points to support the weight of the body, lift to the highest point after maintaining this posture for 3 to 5 seconds, and then relax the muscles to rest for 3 to 5 seconds, for a cycle. Five-point support method lying on the back, go to the pillow and bend the knees, the abdomen and hips as far as possible upward, relying on the head, both elbows and feet five points to support the weight of the body, lift to the highest point and hold this posture for 3 to 5 seconds, and then relax the muscles to rest for 3 to 5 seconds, for a cycle. Strength training of the periaqueductal muscles 1, supine, one leg flexed and relaxed naturally, the upper body close to the bed, lifting the other leg in the direction of the abdomen, lifting the angle perpendicular to the horizontal plane, using both hands to do confrontation, (lumbaris major can be exercised by bending the thighs, while resisting the resistance exerted by both hands, this time the lumbar anterior convexity is gone) last 2-3 seconds flattened, repeat 10 times, alternating between the two legs. 2, prone position, hands straight ahead thumbs on, feet open, the left hand right foot up at the same time, until the hip muscle tension, relax, exchange the right hand left foot, exhale when lifting, put down when inhaling, each action 10 times a group. 3, supine, hip clenching, using the heel and back as a fulcrum to lift the lumbar spine and buttocks, touch the lumbar muscles with your hands can feel the obvious tightness, hold for 2-3 seconds, relax, repeat 10 times as a group. 4, supine position, knees flexed, hands on the knees to make it as close to the chest, maintain 3-5 minutes, if you feel unable to hold on, you can put a pillow under the hips, this position is the least weight bearing position of the lumbar spine, the intervertebral discs also have great benefits. Normal posture maintenance In a word, try to sit straight waist, pick up things as far as possible squat. Protect our waist, free to practice muscle strength, rather than “long-waisted healthy women steal climbing fold, will feed Wu Wang eight cocoon silkworms”, not “fold non-Tao Ling lazy, thin like Shen Lang more”.