Swallow type lumbar back muscle exercise, as the name suggests, is the prone position of the head and chest and both lower limbs at the same time upward movement like a small swallow flying to exercise the lumbar back muscle method, commonly known as the method of “small swallow flying”. It helps to enhance the strength of the lumbar back muscles, increase the stability of the lumbar spine, prevent and delay the degeneration of the lumbar spine, and can effectively prevent acute and chronic lumbar injuries and the occurrence of lumbago. For mild lumbar disc herniation, lumbar instability, rehabilitation of various types of lumbar spine after surgery, etc. have a better effect. It also helps to improve the discomfort and pain in the lumbar back of long-term sedentary (office, financial personnel, car drivers, etc.), stooped work and laborers. 1, lying prone on a hard bed, hands back, forcefully lift the chest, so that the head and chest out of the bed; 2, or at the same time straighten the knee joint, the two thighs forcefully lift backwards, away from the bed; 3, for 1 minute, and then muscle relaxation rest for 5 to 10 seconds, repeated half an hour, early in the morning, once each before going to bed at night.