Due to the accelerated pace of modern life and work, many people have the habit of working for a long time, and prolonged sedentary can lead to passive elongation of the lumbar back muscles and ligaments, and make its elasticity decline, resulting in low back pain, or even lower limb radiating pain. The usual exercise of the lumbar back muscles and abdominal muscles can help to enhance the stability of the crest and can effectively prevent the occurrence of low back pain. A, “double bridge” exercise supine position, legs flexed, feet flat on the bed, stir up, so that the buttocks leave the bed, try to straighten the body, and maintain balance. Do not hold your belly and collapse your waist. This exercise is also known as “five-point support”, with the strengthening of muscle strength, you can do “four-point support”, that is, only rely on the waist and abdomen, arms and lower limbs muscle strength to support the weight, the neck no longer force. In the most forceful position to maintain 5-10 seconds / time, 10 times / group, practice 2 groups. 1, with the muscle strength and waist control ability to increase, can further increase the difficulty, to “single bridge” exercise. 2, “flying swallow” exercise: lying on the bed, behind the hands, legs together, waist force, so that the head and legs at the same time lift off the bed. A soft pad (or pillow) can be placed on the abdomen to reduce the pressure on the lumbar spine. In the most forceful position to maintain 5-10 seconds / time, 10 times / group, practice 2 groups. 3, resistance lateral flexion: standing position, holding a dumbbell in your hand, arms naturally down on the side of the body, first slowly controlled lateral bending to the side holding the dumbbell, and then slowly force, so that the upper body to return to a straight neutral position, the left and right sides should be practiced. In the most forceful position to maintain 5-10 seconds / time, 10 times / group, practice 2 groups. 4, seated turn: sitting position, upper body straight, hands in front of the chest holding a rubber band, resistance to the side of the band to turn the body to tighten the band. Note that you must use the waist strength, not arm strength to pull the belt, the upper limbs only play a role in fixing the belt, not involved in the rotation of the action. In the most forceful position to maintain 5-10 seconds / time, 10 times / group, practice 2 groups. 5, prone four-point support: prone position, arms flexed in front of the chest, with both elbows and toes will be supported by the body to lift the body completely vacated into a straight line to maintain to the force of exhaustion / times, according to personal circumstances to practice. Second, abdominal exercises 1, supine leg lifts: supine position, legs together, while lifting to keep straight legs straight. Control the intensity through the height of the leg lift (the higher the intensity of the leg lift, the smaller). The waist does not leave the bed. In the most forceful position to maintain 5-10 seconds / time, 10 times / group, practice 2 groups. 2, bent legs supine: supine position, legs bent hip and knee, feet flat on the bed, the buttocks do not leave the bed, the upper body lift, so that the shoulder blades can leave the bed, the upper body lift can not be too high, so as not to increase the load on the lumbar spine. Maintain this position until exhaustion. In the most forceful position to maintain 5-10 seconds / time, 10 times / group, practice 2 groups. 3, “air” bicycle exercises: lying down, legs up, in the air to simulate cycling action, the action should be slow and hard. If necessary, you can add sandbags at the ankle joint for the load. General exercises 20-30/group, 2-4 groups. Note: 1, the practice should focus on attention, carefully experience the waist and abdominal sensations, to ensure that the practice is safe and effective. 2, the amplitude of the exercise movements should be measured, starting from low difficulty, gradually increase, to the corresponding tissue pulling feeling but does not affect the pain is appropriate to avoid strains or other accidents. 3, exercise intensity should be based on their own physical strength or body feeling gradually increase, to avoid excessive fatigue caused by injury or aggravate the symptoms. The actual training should be tried from a short period of time, a small number of times, the degree of fatigue to the end of each exercise with muscle soreness, fatigue, the next day after rest can be fully recovered as appropriate.