The common methods of lumbar back muscle exercise include swallow pose and arch bridge exercise, etc. Swallow pose: also known as the little swallow, exercise lying on the bed, go to the pillow, hands behind the back, force the chest to lift the head, so that the head and chest out of the bed, while the knee joint is straight, the two thighs force backward also leave the bed, for 3-5 seconds, and then muscle relaxation rest 3-5 seconds for a cycle. 2 times a day, 30-50 times each time, the initial stage can start with 10-20 first. Arch bridge: including five-point support, four-point support, three-point support, for the lumbar muscle strength is weak, obese and elderly people, flying swallow style is more effort, you can use the arch bridge “five-point support” method. Exercise supine in bed, go to the pillow bent knees, both elbows and back top bed, abdomen and hips up, relying on the shoulders, elbows and feet of the five points to support the weight of the whole body for 3 to 5 seconds, and then relax the lumbar muscles, put down the hips to rest 3 to 5 seconds for a cycle. See the small swallow flying method for the specific number of times. Lumbar back muscle exercise is a green treatment method that hopes to regain lumbar spine health through the body’s self-regulation and rehabilitation ability. The key to success is persistence, and generally more pronounced results will be seen in 3 months or more. A doctor’s guidance is required during the treatment process.