Lower back pain affects many people, about 60% of the population suffers from lower back pain, some of the pain is in the lower back, and some of the pain spreads directly to the lower limbs and even toes, which is related to the compression of the nerves. Generally speaking, poor posture in daily life brings us many risk factors, such as 1) poor posture such as anterior pelvic tilt, long and short legs; 2) lack of sufficient physical activity and many sports that are harmful to the lower back, such as golf, etc.; 3) wrong movement patterns. At the same time, as a person ages, the intervertebral discs lose moisture and affect their ability to withstand pressure, making them more susceptible to breakage. The best treatment for acute lower back pain may be manipulation such as joint loosening and repositioning or finding a professional physiotherapist (rehabilitator) to perform targeted exercise rehabilitation to relieve the pain. Once the pain subsides, it is best to incorporate coordination, strength and endurance training. If the pain becomes chronic, moderate to high intensity training (fitness and endurance) is very helpful in pain management. Exercises recommended are aerobic coordination training and core stability training. Lower back pain can have many possible causes, is a big project, so people with this problem in their daily lives, you need to avoid some bad behavior habits. 1.Don’t bend over to lift heavy objects Bending over to lift heavy objects will result in too much pressure being exerted on top of the intervertebral discs, and this is a better time to choose to bend over to carry heavy objects to direct the weight to the lower extremities. 2, riding posture, please pay attention to maintain a good posture 3, sleeping posture When you sleep on your stomach, the abdominal muscles are relaxed, which will easily lead to the anterior convexity of the vertebral column. People who often have back pain, it is best to sleep on the side, knees bent, in the middle of a pillow, thus reducing the pressure on the intervertebral discs. If you lie on your back, you can put a pillow under your knees to keep them bent. In addition, the mattress should not be too soft, too soft mattress will affect the natural curvature of the crest. 4, health you should reduce smoking, smoking will reduce the water between the intervertebral discs, also some studies show that smokers are more likely to suffer from lower back pain. 5, maintain a normal weight. Excessive weight can compress the back muscles and most obese people suffer from chronic back pain. Especially if the weight increases in a short period of time, it may also increase the burden on the back muscles and ligaments at once. 6, avoid wearing high-heeled shoes High-heeled shoes will increase the arc of the back, Ms. should try to wear less, heel to no more than 2.5 cm is appropriate. 7, less tight pants often wear tight pants will lead to slack abdominal muscles, not conducive to support the back, while too tight pants will be forced to straighten the legs, thus making it difficult to bend the legs to lift things. 8, sit down when the lower back to choose the support roll to maintain the correct position of the lumbar spine 9, sneezing There are many people in the lower back after sneezing, the lower back will produce severe pain. It is recommended that the upper body be upright and slightly tilted back when sneezing. Rehabilitation program 1, supine hamstring stretching Put your hand around the back of the thigh and gently pull it toward your chest, while keeping the other leg on the ground. Hold for 2-3s, 10~25 times, don’t try this exercise if it’s too painful. 2.Gluteal muscle stretching Pull one knee towards the chest, hold for 2-3s, repeat 10 times. If the pain persists, stop the exercise. 3, four-point kneeling position (stretching the upper limbs/legs) Straighten the hands and feet diagonally (for example: left hand and right foot) while contracting the hips, hold the movement for 1-2 s, repeat 10 times. 4, cat and camel First arch your back upward, like an angry cat. Strengthen the movement by inhaling deeply and then whistling, tightening your abdomen, flattening your torso and lifting your head, as shown in the picture. Repeat the movement 10 times. Adjust the crest movement coordination. 5, roll abdominal Hold 5~7 seconds, rest 2~3 seconds between, repeat 10 times. 6, trunk extension training Starting position: choose a supine position, keep your eyes down, bend your elbows, push up the upper body for 5~7 seconds, rest 2~3 seconds between, repeat 10 times. 7, lateral support Practice: 1. lie down on your side; 2. stick to the ground side, hands bent, support the upper body; 3. waist force, the whole body off the ground, to feet and one hand to support the body. 4. Keep 5~7 seconds, rest 2~3 seconds between, repeat 5 times. 8, flat support Hold 5 ~ 7 seconds, rest between 2 ~ 3 seconds, repeat 5 times.