Exercise 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 knees straighten, thighs force backward out of 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 people, the above method is more laborious, you can use the “five-point support” method of exercise: lying on your back in bed, to pillow bending knees, double elbows and back top bed, abdomen and hips up, rely on the shoulders, double elbows and feet which five points to support the whole body Weight, for 3 to 5 seconds, then relax the lumbar muscles, put down the hips to rest for 3 to 5 seconds for a cycle. Specific should be based on their own actual situation, choose the appropriate method to exercise. The number and intensity of this exercise method varies from person to person, and can be practiced more than ten times a day to more than a hundred times a day, in 3 to 5 groups to complete. Pay attention to the gradual progress, each day can gradually increase the amount of exercise. If you feel soreness and stiffness in the lower back the next day after exercise, the intensity and frequency of exercise should be reduced appropriately so as not to aggravate the symptoms; do not exercise with sudden excessive force to prevent sprains. Note: If you already have lumbar pain, stiffness, discomfort and other symptoms, you should stop or reduce the exercise of the lumbar back muscle; in the acute onset of lumbar pain should be timely rest, stop the exercise, otherwise, may make the original symptoms aggravated.