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, post-operative lumbar spine and other lumbar spine disorders, strengthening the exercise of the lumbar back muscles is even more critical for disease recovery. There are many ways to exercise the lumbar back muscle, and we recommend two simple and practical methods, which are suitable for patients of all ages and normal people, and do not require special time and space, and can be done every day, without the adverse effects of various other treatments. As long as you are persistent, I believe we will have a healthy spine! The first method is commonly known as the “little swallow fly”. 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 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. The second is the “five-point support” method of exercise, supine in bed, to pillow bending knees, both elbows and feet against the bed, abdomen and hips up, relying on the head, both elbows and feet of the five points to support the weight of the whole body (cervical spine is not good for patients, the neck to avoid using force, with both feet, both elbows can support), for 5 seconds About 5 seconds, then relax the lumbar muscles and put down the hips to rest for 3 to 5 seconds for a cycle. Gradually, generally do 15-20 each time, adhere to the practice 1-2 times a day. Exercise precautions 1, the number and intensity 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 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 so as not to aggravate the symptoms; 2, do not exercise with sudden excessive force to prevent twisting the waist due to exercise lumbar muscles. 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 low back pain should be timely rest, stop the exercise, otherwise, may make the original symptoms aggravated. 4, the general principle: the ability to do, step by step, appropriate until!