Nowadays, many neck and shoulder pain and lower back pain patients, and many of them are young people. In fact, neck and shoulder pain and lower back pain are the most common complaints in orthopedic clinics for ambulatory workers or people who bend over for a long time (accountants, white-collar workers, students, IT industry, journalists, drivers, tailors, welders), mostly caused by degenerative lumbar spine biomechanical changes formed by incorrect posture in work and life. The most incorrect posture are: sleeping on the sofa with the head on the armrest; curled up on the sofa watching TV; looking down at the cell phone WeChat Tencent playing games for too long; ambulating work computer is too low, books are too low, etc. As the saying goes: “untie the bell must also be tied”, one of the most important ways to treat lower back pain is to work posture adjustment and life in the lumbar back muscle exercise. If the health of the spine is compared to a bank, our correct posture of life and work is like depositing money into the bank, the account has more money, we do not need a doctor, happy and healthy life. But if the posture is all wrong, it’s like we keep withdrawing money, and if the account balance is low and our spine health is bankrupt, we must be treated by a doctor. Low back muscle exercises are the primary method of saving money. We know that the mast of a ship can be erected high, not only the mast itself needs to be strong and sturdy, but also the mast’s cable plays an important role. If the spine itself is compared to a mast, the muscles around it are like cables that carry the weight of the body together with the bony structure. So the strength of the low back muscles is an important factor in maintaining a balanced and healthy spine. The simplest way to exercise the low back muscles includes two types of exercises: the small swallow fly and the five-point support method, which are highlighted here. Little swallow fly method: exercise prone bed, go to the pillow, hands behind the back (remember, this is very important), force chest up, through the neck muscles so that the head and chest out of the bed, while the knee joint straight, through the lumbar muscles so that the two thighs with also leave the bed, for 2 seconds, and then muscle relaxation rest for 2 seconds, you have completed an exercise. We design 30 exercises as a cycle. So, (2 seconds + 2 seconds) * 30 = 120 seconds. Isn’t it easy to finish the day in just 2 minutes? If you want to increase the effect, you can perform 2 cycles per day. Five-point support method: lie on your back on the bed, go to the pillow and bend the knees, both elbows and back against the bed, the abdomen and hips up, relying on the head and shoulders (one point), both elbows (two points) and feet (two points) these five points to support the weight of the entire body for 3 to 5 seconds, and then relax the lumbar muscles, put down the hips to rest for 3 to 5 seconds for an exercise. The practice cycle is the same as the small swallow flying method. Unlike injections, medication, acupuncture, massage, traction, lumbar back muscle exercise is the most “green” treatment method, through the body’s self-regulation, strength exercises and independent rehabilitation capabilities to regain the balance and health of the cervical and lumbar spine. Don’t underestimate these two exercises, if you stick to them for a long time, you will benefit for life! I always tell my patients about these “green exercises” and even ask my relatives who accompany them to supervise them. However, not many people really stick to them. I think it is still a subjective perception problem. Cervical lumbar spine disease is a long-term chronic process, bad work and life habits are the culprit, it is slow to become a killer at a rate you can not detect. So lumbar back muscle exercise also can not be rushed, overnight. Short-term results may not be obvious, but persistence will surely win the day! If you think about the possibility of slowing down the degeneration of the cervical and lumbar spine through such exercises, or even avoiding surgical treatment, saving a large amount of money and not having to suffer from surgery, we may pay attention to it. If you think about the fact that this method does not cost a penny and is safe, people will be more accepting. I hope that families can supervise each other’s exercises and benefit together. For more low back exercise methods, you can Google and Baidu, search the keyword “low back exercise”, you will see more pictures, you can pick your favorite method to try. In terms of exercise, the most recommended is swimming breaststroke.