There are many ways to exercise the lumbar back muscles, the following two are relatively simple and easy to do. One method is commonly known as “small swallow fly”: exercise prone on the bed, hands behind the back, force the chest to lift the head, so that the head and chest out of the bed, while the knee joint straight, the two thighs force backward also leave the bed, for 3-5 seconds, and then muscle relaxation rest 3-5 seconds for a cycle. The second method is the “five-point support” method: lying flat on the bed, knees bent, feet on the bed, with both feet, elbows and head and neck force, so that the hips lift off the bed, the waist tense, maintain 3-5 seconds, and then relax the muscles rest for 3-5 seconds for a cycle.