Many people have had low back pain, there are many reasons and circumstances that lead to low back pain in daily life, such as physical laborers often bend over to carry heavy things, women’s domestic work in the end to put heavy things, hold children, sedentary office workers or drivers will feel sore and swollen back discomfort after a day’s work. If you do not pay attention to posture and habits, it is easy to cause low back pain. Because of the above actions in the lumbar back muscles, ligament burden, incorrect posture or habits can easily cause local muscle, ligament damage to the standing spinal load for 100% calculation, in the sitting position increased to 1.5 times, while the standing forward bending position for 2.1 times, the sitting forward bending up to 2.7 times. This indicates that sedentary, forward bending activities or weight bearing is the poor posture that leads to this back pain. What is mentioned here is only simple low back pain caused by lumbosacral muscle strain, without leg pain, leg numbness and other symptoms similar to those caused by herniated disc, lumbar spinal stenosis, lumbar spondylolisthesis, etc. Most of the cases only these simple low back pain, we can relieve low back pain through the following conservative treatment and training: correct use of the back and correction of poor posture to avoid lumbar back muscle and ligament damage caused by simple low back pain, the most simple and effective way is to use the correct posture as much as possible when using the lumbar back muscles, follow good living and working habits: usually try not to sit or stand for a long time in life and work, it is recommended that every 30-40min It is recommended to change posture every 30-40 minutes. Avoid frequent bending and stooping, lifting heavy objects and other animals, and observe the correct posture when you need to sit for a long time or lift heavy objects: (Figure 1) Figure 1 Strengthen the lumbar back muscle strength exercise Appropriate exercise: breaststroke (1 hour each time, 3-4 times a week) is recommended to exercise and relax the whole body muscles, and also jogging (40 minutes each time, 3-4 times a week). Supine lumbar muscle training, that is, “bridge exercise”: head or back, elbows and heels as a fulcrum, straighten the trunk and lower limbs, try to lift the abdomen, so that the waist vacant. Early if the lumbar muscle strength is too weak to complete, you can first bend knee abdominal exercise, and then over to extend the knee abdominal exercise. 2-4 groups / d, 10-20 times per group, each abdominal hold 5-8 seconds. (Figure 2) prone psoas training, that is, “flying swallow action”: prone, both upper limbs to the side of the head or placed waist back, knee extension and gradually lift the head, chest, lower limbs and pelvis, only by the abdomen on the ground, in a “flying swallow”, 2-4 groups / day, each group of 10-20 times (Figure 3) Plank support exercises (Figure 3) Plank support exercise: a. Body straight, neck and spine relaxed, eyes flat below; b. Shoulders remain directly above the elbows; c. Shoulders down and behind the body; d. Tighten the abdominal muscles; e. Toes, forearms and hands on the ground. Figure 4