Exercising your low back muscles to strengthen the flexibility of your spine is the best way to slow down the aging of your spine and reduce low back pain! How to exercise? Here simply teach you a few tricks; exercise can lie prone on the bed, go pillow, hands behind the back, force chest lift, so that the head and chest away from the bed, while the knee joints straighten, the two thighs force backward also leave the bed, last 3 ~ 5 seconds, and then relax and rest for 3 ~ 5 seconds for a cycle, this method is commonly known as the “small Swallow Fei”; for the lumbar muscle strength is weak! Or obese people, you can use the “five-point support” method of exercise, lying on your back on the bed, go to the pillow bending the knees, elbows and back against the bed, abdomen and hips up, relying on shoulders, elbows and feet of these five points to support the weight of the body for 3 ~ 5 seconds, and then put down the hips to rest for 3 ~ 5 seconds for a cycle. You can choose a suitable method to exercise according to your actual situation. How to determine the number and intensity of low back exercises? The intensity of low back muscle exercise varies from person to person and should be gradual, and the amount of exercise can be increased gradually every day. If you feel lumbar pain, discomfort and stiffness the next day after exercise, you should reduce the intensity and frequency of exercise appropriately, or stop exercising so as not to aggravate the symptoms; don’t exert too much force suddenly when exercising; you should take a rest in time to stop practicing when you have an acute attack of lumbar and leg pain, or else it may aggravate the original symptoms.