People with lower back pain prefer to rest, but only exercise is good for your back. Proper training of the lower back is good for both the abdominal and leg muscles of the back and can strengthen the support of the spine. But there are some exercises that are not recommended because not only is it not good for back pain relief, it can even aggravate it. Note: The slight discomfort at the beginning of the exercise will gradually ease with the delay of the exercise and the strength of the muscles, but if the pain is more severe or lasts more than 15min, you need to stop the exercise. Movements to avoid 1, touching toes Bending over and touching toes will add a lot of pressure on the intervertebral discs and spinal ligaments, which will make the muscles of the low back and the tendons of the legs overstretched. The action to avoid 2, sit-ups may think that sit-ups will strengthen your core muscles and abdominal muscles, but they do not, many people in sit-ups tend to use the muscles of the legs and abdomen rather than the muscles of the back. And sit-ups can put a lot of pressure on your intervertebral discs. Moves to avoid 3, leg raises Straight leg raises are also considered an important move for core muscle training, but can make lower back pain worse. But you can try lying on the exercise mat has been leg straight and the other leg bent, the straight leg will be raised slowly about 15cm, pause and then slowly put down, repeat 10 times to change legs. Recommended action 1, incomplete sit-ups This exercise can strengthen the abdominal and back muscles. Lie on the exercise mat, legs bent, feet flat on the ground, hands crossed in front of the chest or placed behind the head, and then contract the abdominal muscles, slowly lift the shoulders upwards, do not use the strength of the shoulders and hands in the process. Then adhere to the 1s clock to slowly lower. Repeat 8-12 times. Note that: the whole process of your feet, tailbone, lower back are in contact with the exercise mat. Recommended exercise 2, rope tendon stretch lying on the exercise mat, the left leg bent, using a towel around the right foot, hands pull the towel, lift the right leg, in the process to keep the right leg straight, and then start stretching, keep this action 15-30s, each leg do 2-4 times. Recommended exercises to do 3, meditation Stand 25-30cm from the wall, lean back and slowly sit down until you feel a slight tension in your knees. Lower back against the wall, hold for 10s, then slowly stand up and repeat 8-12 times. Recommended exercise 4, back stretch abdomen and hands and exercise mat contact, then hands force the shoulders off the ground, so that the back bent, you can also place the elbow joint on the ground. Recommended exercise 5, Bird Dog as shown in the picture lying on the exercise mat, one foot backward, hold 5s, change the other foot, repeat 8-12 times. You can try to increase the time of backward leg extension. You can also extend the leg backward while extending the opposite arm forward. Do not move the back position when doing this action. Recommended exercise 6, bend the knee to the chest Lie on the exercise mat, bend both knees, feet touching the ground, one knee reaching to the chest. Throughout the process to keep the waist and the ground, adhere to 15-30s. then slowly lower, change the other leg, repeat 2-4 times. Recommended exercise 7, tilt the pelvis Lie on the exercise mat with legs bent and feet touching the ground. Contract your abdominal muscles inward to bring your umbilicus closer to your spine, and feel your waist touch the ground while your pelvis and hips move upward. Hold for 10s, breathing slowly in the process, repeat 8-12 times. Recommended exercise 8, Bridging lying on the exercise mat, knees bent, heel contact with the ground, contract the gluteal muscles, heel force, so that the hips off the ground until the upper body and thighs into a straight line. Repeat 8-12 times, avoiding bending the waist in the process of hip upward.