Long-term sedentary, bending can lead to passive lengthening of the lumbar back muscles and ligaments, and make its elasticity decline, strain, strength decline, can lead to yellow ligament hypertrophy, intervertebral instability, bone superfluous formation (osteophytes), small joint hypertrophy, and even the occurrence of intervertebral disc herniation, vertebral body slippage, spinal stenosis, resulting in lumbago and lower limb sciatic nerve radiation pain. Usually adhere to the exercise of the lumbar back muscle, help maintain and enhance the stability of the spine, thereby delaying the process of degeneration of spinal strain, can effectively prevent the occurrence of low back pain. Steps / methods 1, swallow fly method: prone, hands behind the back, force the chest to lift the head, so that the head and chest out of bed, while the knee joint straight, the two thighs force backward also leave the bed, maintain this position for 3-5 seconds, and then relax the muscle rest for 3-5 seconds, for a cycle. 2, small swallow flying method: prone, hands behind the back, force the chest to lift the head, so that the head and chest off the bed, hold this position for 3-5 seconds, and then relax the muscles rest 3-5 seconds, for a cycle. 3, 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 position for 3-5 seconds, and then relax the muscles to rest for 3-5 seconds, for a cycle. 4, five-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, both elbows and feet five points to support the weight of the body, lift to the highest point after holding this posture for 3-5 seconds, and then relax the muscles to rest for 3-5 seconds, for a cycle. Caution 1, the method of exercise should choose a method that suits you, do not force. Older people, it is best to have a family member on the side to protect the practice at first, and then practice on their own after proficiency; practice support method if the head support difficulties can be replaced with back support; 2, the number of exercises and intensity varies from person to person, can be practiced more than ten times a day to more than a hundred times, divided into 3-5 groups to complete. Step by step, gradually increase; if the next day after the exercise felt lumbar pain, discomfort, should be appropriate to reduce the amount of exercise, or suspend exercise; 3, exercise do not violently force, to prevent sprains; 4, if the acute attack of lumbar pain, it is not suitable for this exercise.