Long-term sedentary, bending can lead to passive lengthening of the lumbar back muscles and ligaments, and make its elasticity decline, strain, strength decline, can lead to yellow ligament hypertrophy, intervertebral instability, bone superfluous formation (osteophytes), small joint hypertrophy, and even the occurrence of intervertebral disc herniation, vertebral body slippage, spinal stenosis, resulting in lumbago and lower limb sciatic nerve radiation pain. Usually adhere to the exercise of the lumbar back muscle, help maintain and enhance the stability of the spine, thereby delaying the process of degeneration of spinal strain, can effectively prevent the occurrence of lumbago. Swallow fly method: prone, 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 straight, the two thighs force backward also leave the bed, maintain this position for 3 to 5 seconds, and then relax the muscle rest for 3 to 5 seconds, for a cycle. Little swallow flying method: prone, hands behind the back, force the chest to lift the head, so that the head and chest out of bed, hold this position for 3 to 5 seconds, and then relax the muscles to rest for 3 to 5 seconds, for a cycle. Three-point support method: supine, go to the pillow and bend the knees, the abdomen and hips as far as possible upward, relying on the head and feet three points to support the weight of the body, lift to the highest point after maintaining this position for 3 to 5 seconds, and then relax the muscles to rest for 3 to 5 seconds, for a cycle. Five-point support method: lie on your back, go to the pillow and bend your knees, lift your abdomen and hips upward as far as possible, rely on the head, both elbows and feet five points to support the weight of the body, lift to the highest point and hold this position for 3 to 5 seconds, then relax the muscles to rest for 3 to 5 seconds, for a cycle.