Low back pain is the sensation of acute or chronic pain in the low back and/or back caused by various etiologies and is one of the common clinical symptoms. Many diseases can cause low back pain, with localized lesions accounting for most of them, probably related to the long-term weight bearing of the low back and its easy structural damage. Chronic low back pain is mostly caused by strain factors, such as poor posture such as long-term ambulation or bending work, pregnancy, obesity, chronic fatigue syndrome, etc. The first step in the rehabilitation of patients with low back pain is to strengthen the lumbar, back and abdominal muscles. When the lumbar, back and abdominal muscles are strong, good tension is maintained in standing, sitting or sleeping, and a good neutral position of the spine is maintained. During exercise, protect and control the spine from exceeding the normal range of flexion and extension, increase the stability and flexibility of the spine, and reduce the chance of soft tissue injury in the lumbar region. Adhere to the daily lumbar, back and abdominal muscle exercise is an effective way to prevent back and back pain and disc herniation. Low back muscle exercise method: 1, move the hip: supine, both legs straight, first the left foot to the direction of the foot, while the right leg to the head of the direction of a contraction, at this time the pelvis left low right high, alternating 30-50 times bilaterally. 2.Use the massager to massage the painful parts. 3.Stirrup foot: supine position, try to flex the hip and knee, the back of the foot hook tight, then the heel of the foot to the oblique upper stirrup, and at the same time the thigh calf muscle tension contraction, and then restore, first healthy side, after the affected side, 10-20 times. 4, ship-style exercise: prone position, both legs straight, both arms flat on the side of the body, palms up, inhalation while the head, upper torso, legs, arms, try to lift, hold your breath to maintain, not forced to the limit, inhalation slowly restore, repeat 6 times. 5, boat movement: supine position, legs straight, both arms flat on the side of the body, palms down, inhalation while the head, upper torso, legs, arms up, head and toe the same height, hold your breath and try to keep to not forced to the limit, exhale slowly restore, repeat 6 times. 6, bridge exercise: supine flexion of the hips, knees, feet flat on the bed, inhalation while closing the abdomen, lifting the anus, stretching the knee joint, hold your breath for 5 seconds, exhale to restore, repeat 6 times. 7, stretching: standing two feet shoulder-width apart, waist back stretch, gradually increase the size, 6 times. Eight recommendations for maintaining low back health: 1, maintain good weight: weight gain is usually unconscious, so we do not realize the impact of overweight on the body. Imagine what it would feel like to have you carrying ten pounds a day? 2, exercise the abdominal and low back muscles: the entire trunk muscles, if strong, can well protect the low back from injury. Strengthen the movement, such as playing badminton, tennis, and even when cleaning the room, you can consciously exercise the muscles. 3, when lifting weights to maintain the correct movement: when lifting weights pay attention to the legs apart to keep the center of gravity stable. Squatting pay attention to the abdomen, so that the lumbar spine always maintain good alignment. 4, strengthen the leg part of the strength exercise: In addition to trunk exercise, leg muscles also play an important role in maintaining good posture in terms of body mechanics. Strong leg strength can effectively share the burden of the lower back. 5, maintain flexibility: If the body is not flexible enough, waist injury can practice yoga, tai chi and other activities to enhance body flexibility and relieve lumbar muscle tension. 6, pay attention to maintain the correct posture: incorrect posture can make the intervertebral disc pressure, muscle tension, joint damage. Therefore, it is very important to maintain good posture to prevent low back pain. 7.Choose a proper bed: For patients with low back pain, choose a mattress of moderate hardness that can support the waist, not too soft and let the waist sink. 8, use a small pillow to cushion the waist: when taking a sitting position should use a small pillow to cushion the waist, every half hour can remove the small pillow for 5 minutes, so that the waist can often change position. Sitting for too long should stand up or walk around for a while, and do stretching action, so that the waist muscles get a rest.