What is the role of low back muscle exercise? Lumbar back muscle is one of the important structures to maintain the stability of the lumbar spine. Strong lumbar back muscle is like a strong umbrella for the spine, which helps to maintain and enhance the stability of the spine, and can effectively prevent acute and chronic lumbar injuries and the occurrence of low back pain. There have been acute and chronic lumbar muscle injury, lumbar myofasciitis, lumbar muscle strain or lumbar disc herniation and other lumbar spine disease patients, strengthen the lumbar back muscle exercise, for the recovery of the disease is more critical. A good way to exercise your low back muscles! There are many ways to exercise the lumbar back muscles, we recommend a simple and practical method, this method applies to patients of all ages and normal people, do not need a special time and place, we can be self-completed every day, basically there is no other kinds of treatment methods of adverse reactions. As long as persistent, I believe we will have a healthy spine! Exercise method: exercise can be prone to bed, go pillow, hands behind the back, slowly force chest lift, so that the head and chest away from the bed, at the same time the knee joints straighten, the two thighs force backward also away from the bed, continued for 5 seconds or so, and then the muscles to relax, re-prone to the bed, rest for 3-5 seconds for a cycle, and then continue to work out. Gradual, generally do 20-30 each time, and insist on practicing 1-2 times a day can be. This method is commonly known as “small swallow fly”. For lumbar muscle strength is weak or obese people, the above method is more laborious, you can use some alternative methods. For example, only lift the head chest, lower limbs do not lift up, so it will be easier. There is also a “five-point support” method of exercise, lying on your back in bed, go pillow bending knees, elbows and back against the bed, abdomen and hips up, relying on shoulders, elbows and feet of these five points to support the weight of the entire body for about 5 seconds, then relax the lumbar muscles, put down the hips to rest for 3 to 5 seconds for a cycle. Precautions: 1, the number and intensity of low back muscle exercise must vary from person to person, should be gradual, every day can gradually increase the amount of exercise. If you feel soreness, discomfort and stiffness in the lower back the next day after exercise, you should appropriately reduce the intensity and frequency of exercise, or stop exercising to avoid aggravating the symptoms; 2, do not suddenly exert too much force when exercising to prevent the lumbar muscles from exercising the lumbar and twisted. This is a kind of static training, only need to slowly force on it; 3, if there has been lumbar pain, stiffness, discomfort and other symptoms, should stop or reduce the lumbar back muscle exercise; in the acute onset of lumbar and leg pain should be rested in a timely manner, stop practicing, otherwise, it may make the original symptoms worse!