Exercise lumbar back muscle is suitable for: lumbar muscle strain, lumbar myofasciitis, lumbar disc herniation, lumbar isthmus crack, mild lumbar spondylolisthesis, and post-operative lumbar spine. I. Xiaoyanfei The method of Xiaoyanfei is to lift the head and chest, and lift the legs. After lifting, insist on 5 seconds, then relax and lie down on the bed for 5 seconds – count once. Gradually, it is required to do 60 times a day. It can be divided into 2-3 times and insisted on for more than 6 months. It is best used as a lifelong exercise program for post-operative lumbar spine patients. This action is similar to the action of yoga. The difference is: 1, the little swallow fly is not practice form, as long as a little off the bed, eat on the strength can be; 2, is one at a time to do, rather than hold up for a long time. The last note is: the little swallow fly is done when the waist is basically no symptoms, such as back pain (muscle spasm) when doing, the more you do, the more pain. But the common phenomenon is a no pain, so busy that they forgot to do. Second, breaststroke 2 times a week, once 600 ~ 800 meters (must have the action of lifting the waist out of the water). In contrast, the benefits of swimming is a recreational, easy to adhere to; the advantage of small swallow fly is affordable, the disadvantage is boring, not easy to adhere to.