A good way to stay away from low back pain – how to exercise low back muscles? In our orthopedic clinics, patients with low back pain are most commonly seen; the causes of low back pain are many and complex, which is why the saying “patients with low back pain and doctors with headaches” is used. In fact, most of the symptoms of low back pain are related to myofascial strain or aseptic inflammation in the back of the lower back, and do not require surgery, but can be treated conservatively. And one of the important things is to exercise the muscle strength. The muscles of the low back are one of the important structures that maintain the stability of the lumbar spine. Strong low 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 and other lumbar spine disorders, strengthening the exercise of the lumbar back muscle is even more critical to the recovery of the disease. There are many ways to exercise the lumbar back muscles, here we recommend two simple and practical methods that are suitable for patients of all ages and normal people, and do not require special time and space, we can do it every day, basically without the adverse effects of various other treatment methods. As long as you are persistent, I believe we will have a healthy spine! ▪ The first, exercise prone to 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 knee straight, the two thighs force backward also leave the bed, for about 5 seconds, and then muscle relaxation, re-prone in bed, rest 3 to 5 seconds for a cycle, and then exercise. Gradually, generally do 20-30 each time, adhere to the practice 1-2 times a day can be. This method is the doctor commonly known as “small swallow fly”. For the lumbar muscle strength is weak or obese people, the above method is more laborious, you can use some alternative methods. For example, only lift the head and chest, the lower limbs do not lift up, so it will be easier. The second is to take the “five-point support” method of exercise, relatively easier to accept: lie on your back in bed, go to the pillow and bend the knees, both elbows and back against the bed, the abdomen and hips up, relying on the shoulders, elbows and feet of the five points to support the entire body weight, for about 5 seconds, and then relax the lumbar muscles, put down The hips rest 3 to 5 seconds for a cycle. ■ 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 appropriately reduce the intensity and frequency of exercise, or stop exercising to avoid aggravating the symptoms. 2, exercise do not suddenly force too hard to prevent the exercise of the waist muscle and twist the waist. This is a static training, only need to slowly force can be. 3, if there are already symptoms of lumbar pain, stiffness, discomfort, etc., should stop or reduce the exercise of the lumbar back muscle; in the acute attack of lumbar pain should be timely rest, stop the exercise, otherwise, may make the original symptoms aggravated. 4, in a variety of physical exercise, swimming and doing sit-ups can also be very good to strengthen muscle strength; especially swimming (such as breaststroke), both fun, summer and can prevent heat; buoyancy in the water is very beneficial to the spine, the whole body bone and joint diseases. Finally, we remind everyone: back muscle exercise is valuable to adhere to, and exercise should be carried out after the acute pain period, rather than being in pain when the strong bear, otherwise the more exercise the more uncomfortable; for surgery patients is also not conducive to early wound healing. Usually when there is no pain or mild symptoms, persistent, persistent, with appropriate physical activity, in order to see results.