The most fundamental solution to sedentary back pain is to avoid sitting for a long time, and at the same time can be used small swallow fly, hip bridge, supine leg lifting and other methods of exercise. Sedentary easy to cause back pain, mainly due to the low back muscles, ligament stiffness and muscle strain and other reasons, daily attention should be paid to exercise, increase the strength of the lumbar and back muscles, avoid sitting for a long time. Specific exercise methods are as follows: 1. Swallow fly: prone position to start, head, limbs upward, imitating the swallow fly, can strengthen the back muscle strength. 2. Hip bridge training: supine position to start, waist and back muscles force to lift the hips off the ground, like an arch bridge, can strengthen the muscle strength around the spine, improve the symptoms. 3. Supine leg lifting: lie flat on the bed, raise both legs at the same time, and then slowly put down, repeat. Sedentary back pain can be improved through the above exercise methods, but the most important thing is to try to avoid sitting for a long time, every hour you can get up and move, can reduce the appearance of back pain.