Lumbar muscle strain, also known as functional lumbago, chronic lower back injury, lumbar gluteal fasciitis, etc., is actually a chronic injury inflammation of the lumbar muscles and their attachment points fascia or periosteum, and is one of the common causes of lumbar pain. Five symptoms of lumbar muscle strain 1. soreness or swelling of the lumbar region, partly stabbing pain or burning pain. 2.It is aggravated by exertion and relieved by rest; it is relieved by proper activity and frequent change of position, and aggravated by excessive activity. 3.Can’t insist on bending down to work. Often forced to stretch the waist or hit the waist with the fist to relieve the pain. 4.There are pressure points in the lumbar region, mostly at the sacrospinous muscle, the posterior part of the iliac spine, the stopping point of the sacrospinous muscle behind the sacrum or the transverse process of the lumbar vertebrae. 5. There is no abnormality in the shape and activity of the lumbar region, and there is no obvious spasm of the lumbar muscles. Suffering from lumbar muscle strain, lumbar pain in addition to proper rest, you can also practice the following methods to strengthen the lumbar muscle. 1, Xiaoyanfei (1) five-point support method: supine position with knees flexed, with the heels, elbows, head as a fulcrum, lift the pelvis (force the waist arch, available double palms to hold the waist arch), try to lift the abdomen and knee joints flat, and then slowly put down, together with a fall for a movement. (2) three-point support method: after five-point support exercise, waist muscle strength is better, you can put both arms in front of the chest, with the head and feet three points for support, force for arch waist exercise, and last 3-5 seconds, and then relax the waist muscles, put down the hips to rest for 3-5 seconds for a cycle. (3) four-point support method: hands, feet four points for support, do arch bridge exercises. (4) head up and chest outstretched arm method: prone position, two upper limbs close to the sides of the trunk straight, do chest up and head up. (5) straighten the legs: prone position, the two upper limbs tightly pressed to the sides of the torso straight, do straighten the legs. (6) lift the head and chest lift legs (swallow): prone position, two upper limbs close to the torso on both sides of the straight, with the abdomen on the bed, head, hands, chest and two lower limbs together upward lift. 2, twist the waist and turn the crotch legs apart, slightly wider than the shoulders, upright and relaxed, hands crossed waist, adjust breathing. Crotch first to the left, then forward, to the right, backward, around the central axis of the waist, do horizontal rotation movement. Turn the crotch 1 circle for 1 time, you can do 15-30 times as appropriate, and then do the same action in the opposite direction. The amplitude of its turn, can gradually increase. The upper body should basically maintain an upright position, waist with the rotation of the crotch and move, the body can not be too much backward and forward. 3, turn the waist pounding back two legs apart, the same width as the shoulders, upright, the whole body relaxed, legs slightly bent, both arms hanging naturally, hands half clenched fist. First turn the waist to the left. Then turn to the right. Both arms swing naturally back and forth with the left and right rotation of the waist, and by the force of the swing, the hands are alternately knocking on the waist and abdomen, with the force of discretion. Turn the waist left and right for 1 time, according to the condition and their own situation, even do 30-50 times. 4, hands climbing feet full body upright and relaxed, the two legs can be slightly apart. First two arms up, after the body, as far as possible to reach the maximum degree of backward, a short pause, followed by the body forward flexion, hands down, hands as far as possible to touch the feet, a short pause, restore the upright position. So for 1 time, can be done 10-15 times in a row, the body forward bending, the legs do not bend, bending will affect the effect. Older people and hypertensive patients, bending when the action should be slow. 5, seat stretching exercise (1) seat stretching a: sitting in a chair with legs together and stretch forward, the legs remain slightly bent. Body near the legs down low, hands reach forward to hold the legs. Hold the static action for 30-40 seconds to stretch and relax the lower back, can be repeatedly done 3-4 groups. (2) seat stretch two: sitting on the chair legs into 90 degrees together and flat to keep still, the body straight and then slowly rotate to the left or right side, rotate to the body completely towards the left or right side. One hand gently touch the legs, the other hand holding the back of the chair. Hold this action for 30-40 seconds and then return to the other side. Repeat the movement for 3-4 sets. Prevent lumbar muscle strain, acute flashback from the correct posture.