Exercise of lumbar back muscles: small swallow fly or breaststroke Suitable for: lumbar muscle strain, lumbar myofasciitis, lumbar disc herniation, lumbar isthmus crack, mild lumbar spondylolisthesis, post-operative lumbar spine. The method of Xiaoyanfei: head and chest lift, legs lift. After lifting up, insist on 5 seconds, then relax and lie down on the bed for 5 seconds to count once. Step by step, required to do 60 times a day. It can be divided into 2-3 times and insisted on for more than 6 months. It is best to be used as a lifelong exercise program for patients after lumbar spine surgery. This movement is similar to that of yoga. The difference is that: 1, the little swallow fly is not a practice form, as long as a little off the bed, eat on the strength can be; 2, is done one at a time, rather than hold up for a long time. A similar method is breaststroke, 2 times a week, once 600-800 meters (must have the action of jerking out of the water). In contrast, the benefits of swimming is a recreational, easy to adhere to; the advantage of the small swallow fly is affordable, the disadvantage is boring, not easy to adhere to. The last note is: small swallow fly is done when the waist is basically no symptoms, such as back pain (muscle spasm) when doing, the more you do, the more pain. However, it is common that as soon as there is no pain, you are so busy that you forget to do it.