With the increasing awareness of the importance of physical health and the publicity from various channels, people are fully familiar with the importance of the “Little Swallow Fly” exercise to improve back pain, but the actual situation is not the same. Why? The “little swallow fly” is a simulation of the swallow’s flying posture for body movement, in order to exercise the lumbar back muscle, relieve the strain and pain of the waist and other parts of the purpose. Although this method of exercise is increasingly known and popular for a short period of time, its drawbacks have become apparent. When the lower back pain is heavy, muscle strength is weak in older people, etc. are not suitable, in order to “Xiaoyanfei” exercise to relieve back pain, must meet three conditions: relatively young, good strength of the lumbar muscles; sedentary caused by low back pain; back muscles relaxation without obvious stiffness. Here, several simple exercise methods are recommended. Standing military posture, like the armed forces stand guard to maintain the posture of standing military posture, appropriate force, each time adhere to 15-20 seconds, then relax, and then repeat, adhere to 20 times a day, you can do more than 5 groups; tiptoe heel: exercise time and times on the same standing military posture, this simple method is easy to learn, easy to adhere to, does not require a venue, in the exercise of the lumbar muscles, but also exercise the quadriceps muscles of both knee joints.