Some patients with low back muscle pain have asked how to exercise their low back muscles, so we will first inform you of the two most common exercise methods. Swallow pose (to strengthen the erector spinae, gluteus maximus and adductor femoris) The key to swallow pose: lie prone on the bed, arms on both sides of the body, legs straight, then lift the head, upper limbs and lower limbs upward, do not make the elbow and knee flexion, always keep straight, like a swallow. Repeat the exercise 20 to 40 times. Last 3 to 5 seconds, and then muscle relaxation rest 3 to 5 seconds for a cycle. The number and intensity of back muscle exercise should vary from person to person, and the intensity of functional exercise should be from small to large, and be tolerated as much as possible. It can be practiced more than ten times a day to more than a hundred times a day in 3 to 5 groups to complete. It should be gradual, and the amount of exercise can be gradually increased every day. If you feel soreness, discomfort and stiffness in your back the next day after exercise, you should reduce the intensity and frequency of exercise appropriately, or stop exercising so as not to aggravate the symptoms; do not exercise too hard all of a sudden, in case you twist your back because of exercising your lumbar muscles. In addition, you can also do moderate flexion and extension activities in conjunction with the physical condition, and walk with your chest up as much as possible. If you can adhere to the above-mentioned functional exercises, not only can treat lumbago caused by lumbar muscle strain, but also can prevent the occurrence of osteoporosis. Bridge pose (strengthen gluteus maximus gluteus medius N cordus) 1.Preparation posture: lie flat on your back on the floor (or on a yoga mat), bend your knees, together, with the palms of your feet on the ground. 2, exhale, keep your abs in a contracted state, contract the gluteus maximus, and lift the hips upward until the knees, hips, shoulders in a straight line, the action process to keep the feet on the ground does not change, stay 1-2 seconds; inhale, slowly return to the original position, repeat. 3, advanced level: you can do this movement with one foot on the ground, you will get a different and deeper stimulation.