People with lower back pain prefer to rest, but only exercise is good for your back. Proper training of the lower back is good for both the abdominal and leg muscles of the back and can strengthen the support of the spine. But there are some exercises that are not recommended because not only is it not good for back pain relief, it can even aggravate it. Note: The slight discomfort at the beginning of the exercise will gradually ease as the exercise is delayed and the muscles get stronger, but if the pain is more severe or lasts more than 15min, the exercise needs to be stopped. Movements to avoid 1: touching toes Bending over and touching toes will add a lot of pressure on the intervertebral discs and spinal ligaments, which will make the muscles of the low back and the tendons of the legs overstretched. Movements to avoid 2: sit-ups You may think that sit-ups will strengthen your core and abdominal muscles, but they don’t. Many people tend to use the muscles of the legs and abdomen rather than the muscles of the back during sit-ups. And sit-ups can put a lot of pressure on your intervertebral discs. Moves to avoid 3: leg raises Straight leg raises are also considered an important move for core muscle training, but they can make lower back pain worse. But try lying on the exercise mat with your leg straight and the other leg bent, slowly raise the straight leg about 15cm, pause and then slowly lower it and repeat 10 times to change legs. Recommended action 1: incomplete sit-ups This exercise can strengthen the abdominal and back muscles. Lie on the exercise mat, legs bent, feet flat on the ground, hands crossed in front of the chest or placed behind the head, then contract the abdominal muscles, slowly lift the shoulders upwards, do not use the strength of the shoulders and hands in the process. Then adhere to the 1s clock to slowly lower. Repeat 8-12 times. Note that: the whole process of your feet, tailbone, lower back are in contact with the exercise mat. Recommended exercise 2: rope tendon stretch Lie on the exercise mat, left leg bent, use the towel around the right foot, pull the towel with both hands, lift the right leg, keep the right leg straight in the process, and then start stretching, keep this action 15-30s, do 2-4 times for each leg. Recommended Exercise 3: Meditation Stand 25-30cm from the wall, lean back and sit slowly down until you feel a slight tension in your knee joints. Hold your lower back against the wall for 10s, then slowly stand up and repeat 8-12 times. Recommended exercise 4: Back stretching abdomen and hands and exercise mat contact, then hands force the shoulders off the ground, so that the back bent, you can also place the elbow joint on the ground. Recommended exercise 5: Bird Dog as shown in the picture lying on the exercise mat, one foot backward, hold 5s, change the other foot, repeat 8-12 times. You can try to increase the time of backward leg extension. You can also extend the leg backward while extending the opposite arm forward. Do not move the back position while doing this movement. Recommended Exercise 6: Bend your knees toward your chest Lie on an exercise mat with your knees bent, feet touching the floor, and one knee reaching toward your chest. Keep the waist to the ground throughout the process and hold for 15-30s. Then slowly lower the other leg and repeat 2-4 times. Recommended Exercise 7: Tilt the pelvis Lie on the exercise mat with your legs bent and your feet touching the ground. Contract your abdominal muscles inward to bring your umbilicus closer to your spine, and feel your waist touch the ground while your pelvis and hips move upward. Hold for 10s, breathe slowly during the process and repeat 8-12 times. Recommended Exercise 8: Bridging Lie on the exercise mat, knees bent, heels in contact with the ground, contract the gluteals, heels hard, so that the hips off the ground until the upper body and thighs into a straight line. Hold for 6s, then slowly lower the hips and rest for 10s. repeat 8-12 times, avoid bending the waist in the process of hip up.