In modern society, long hours of ambulatory work and incorrect postures such as lying in bed watching TV and cell phones have put the muscles of the low back in an abnormal mechanical state for a long time, and symptoms of low back pain and strain are very common in young people. For those who only have pain in the soft tissues around the low back and sacroiliac joints, but not combined with radiating pain and numbness in the lower limbs, even if there is a slight disc protrusion on imaging, the cause is still mostly chronic strain on the muscles of the low back. Strengthening the exercise of the lumbar back muscles can help maintain and enhance the stability of the lumbar spine, delay the process of strain degeneration, and effectively prevent the occurrence of acute and chronic lumbar injuries and pain. Now summarize the recommended two commonly used functional exercise methods for the lumbar back muscles, patients can choose according to their actual situation. A, swallow exercise method: 1, prone on the bed, go to the pillow; hands behind the back, lift the chest with force, so that the head and chest out of the bed; 2, while the knee joint is straight, the two thighs force backward, also leave the bed; the above action lasts 3 to 5 seconds, and then muscle relaxation, rest 3 to 5 seconds for a cycle. Second, the five-point support method 1, lying on his back in bed, to the pillow bent knees; 2, the elbows and back against the bed, the abdomen and hips up, relying on the head, elbows and feet of the five points to support the weight of the entire body; the above action lasts 3 to 5 seconds, and then relax the muscles of the waist, put down the hips to rest 3 to 5 seconds for a cycle. Precautions: 1. Patients with a history of low back trauma or lower limb radiating pain or numbness should go to the hospital promptly and exercise under the guidance of a doctor. 2, the number and intensity of lumbar back muscle exercise should vary from person to person, and can be practiced more than ten times to more than a hundred times a day, in 3 to 5 groups to complete. Should be gradual, the amount of exercise can be gradually increased every day. 3, such as exercise the next day after the lumbar pain, discomfort, stiffness, etc., should be appropriate to reduce the intensity and frequency of exercise, or stop exercise, so as not to aggravate the symptoms.