The lumbar back muscles are one of the important structures to maintain the stability of the lumbar spine. Strengthening the exercise of the lumbar back muscles helps to maintain and enhance the stability of the lumbar spine, thus delaying the process of lumbar strain degeneration and effectively preventing the occurrence of acute and chronic lumbar injuries and low back pain. This is especially important for patients who have had acute and chronic lumbar muscle injuries, lumbar myofasciitis, lumbar strain or lumbar disc herniation and are currently in remission to prevent recurrence of the condition. People who are resting in bed or wearing a lumbar brace for treatment due to lumbar pain, the lumbar region is inactive and unstressed, which can cause disuse atrophy and weakness of the lumbar muscles in the long run, therefore, the exercise of the lumbar back muscles should be strengthened more. The method of lumbar back muscle exercise is simple, easy and inexpensive, and everyone can do it by themselves every day. Basically, there are no adverse effects of various other treatments. Exercise methods: 1, “swallow fly” or “small swallow fly”: exercise can be prone on the bed, go to the pillow, hands behind the back, force the chest to lift the head, so that the head and chest out of the bed, while the knee joint straightened, the two thighs force backward also leave the bed, for 3 to 5 seconds, and then muscle relaxation rest 3 to 5 seconds for a cycle, this method is commonly known as “swallow fly” or “small swallow fly”; for lumbar muscle strength is weak or obese people, the above method is more laborious, you can use the “five-point support “method of exercise. 2, “five-point support” method: lying on your back in bed, go to the pillow bent knees, both elbows and back against the bed, the abdomen and hips up, relying on the shoulders, both elbows and feet the five points to support the weight of the whole body, for 3 to 5 seconds, then relax the lumbar muscles, put down the hips to rest, 3 to 5 seconds for a cycle. We can choose the right method to exercise according to their actual situation. 3, the number and intensity of lumbar back muscle exercise: to vary from person to person, can be practiced more than ten times a day to more than a hundred times, divided into 3 to 5 groups to complete. Should be gradual, and can gradually increase the amount of exercise every day. If you feel lumbar pain, discomfort, stiffness, etc., the next day after exercise, should be appropriate to reduce the intensity and frequency of exercise, or stop exercise, so as not to aggravate the symptoms; exercise should not suddenly force too hard to prevent the exercise of the waist muscle and twist the waist. If you already have lumbar pain, stiffness, discomfort and other symptoms, should stop or reduce the lumbar back muscle exercise; in the acute attack of lumbar pain should be timely rest, stop the exercise, otherwise, may make the original symptoms aggravated.