The waist has no strength, i.e. lumbar muscle weakness, which can usually be improved by strengthening the main muscles of the back waist, the upper and lower lumbar extensors, as well as the abdominal muscles. Specific ways are swallow fly style, squatting, flat support.
1. Swallow fly style: prone position, two arms and legs straight, and then make the waist and back muscle contraction, as far as possible to make the chest and limbs away from the bed, such as swallows fly, so called swallow fly style.
2. Deep squatting: lift your head and chest, separate your legs, feet parallel and shoulder-width, slowly bend your knees and squat down until your thighs are parallel to the ground, but don’t let your knees go over your toes, and let your back stay straight or lean forward slightly. Exhale deeply when you rise, use the front of the thighs to rise slowly, keep your back straight until you fully straighten your legs and return to the preparatory movements.
3. Plank support: start in a push-up position, arms slightly wider than shoulder width apart, keep your arms straight, palms of your hands directly under your shoulders, and toes slightly bent. At the same time, tighten the abdomen, the body from head to toe straight, pay attention to avoid hip sinking and head down. Keep breathing evenly during the exercise and hold each set for 30 seconds, completing a total of 2 sets.
Note that if you have had a serious injury to the lower back it is usually not appropriate to consider strengthening the lower back. The above exercises are recommended to be performed under medical supervision to avoid adverse consequences.