Injury to the musculoskeletal system of the low back is the most important cause of low back pain. For this type of low back pain, except for the rare cases that require surgery, pain can be eliminated to varying degrees through medication, spinal correction, dry needling of the agonizing pain points and nerve blocks. However, if the muscles around the patient’s lumbar spine are weak, his back pain will recur sooner or later. Medical practice has proven that choosing the right exercise can not only prevent and treat low back pain and prevent the development of lumbar spondylosis, but also save many patients from the pain caused by surgery. The right exercise is the best “medicine” to prevent and treat low back pain. Strong lumbar muscles = healthy back Since pain that is easily relieved often flares up again due to improper exercise, many people think that rest is the best treatment for low back pain, lumbar spondylosis or post-operative lumbar spine surgery. In fact, the latest clinical research has disproved such a notion. It can be said that a strong lumbar muscle is equal to a healthy back. In order to restore health and prevent recurrence as soon as possible after relief of low back pain, it is important to resume daily activities and exercises as soon as possible and avoid absolute bed rest. To support the weight of our body, the lumbar spine needs to rely on the assistance of muscle strength. With weak muscle strength around the lumbar spine, the lumbar spine will be unstable and prone to chronic injury to the lumbar spine and muscles, gradually producing lumbago. Lumbar muscle weakness will develop into lumbar pain, and because of the reduction in activity after lumbar pain, the lumbar muscle will be more weak, producing a vicious circle. Therefore, only by enhancing the strength of the muscles around the lumbar spine can help stabilize the lumbar spine, reduce the burden on the lumbar spine, and curb the vicious cycle of lumbar pain. As we age, the lumbar spine ages and produces what we know as bone spurs. The heavier and longer the burden on the lumbar spine, the more likely it is to age. Aging is a natural law and cannot be avoided, but the aging of the lumbar spine can be delayed by proper exercise. The strength of the lumbar muscle is enhanced through exercise, and the burden on the lumbar spine is reduced accordingly; the mobility and flexibility of the lumbar area is increased through exercise, and the nutrition of the lumbar spine is increased accordingly, so that the lumbar spine remains young. There are principles of correct exercise Some people are often afflicted by lumbar pain even though they exercise regularly. Exercise can prevent or reduce lumbar pain. So why do people who insist on exercise still suffer from lumbar pain? The key still depends on how to exercise. Exercise method is not correct, but will increase the burden of the lumbar spine. Exercise, the correct method is “good medicine”, the wrong method is “poison”. Therefore, when doing exercise must follow the following principles: 1, when the lumbar pain is serious, you need to rest in bed as much as possible not to do exercise. When the low back pain is reduced to the point where you can carry out your daily life, you should start exercising. 2, all exercises should be carried out slowly, the intensity of exercise from light to heavy, gradually increase the intensity and time. If back pain occurs after increasing the intensity of the exercise, the exercise should be stopped immediately, and the intensity should be reduced and restarted on another day. 3, exercise should be adequate and regular. Generally exercise three times a week or more than three times a week to have an effect. Each exercise to maintain more than 20 minutes, the exercise time is too short, there is no effect. Because there is no time during the week, a long weekend bite of exercise, but rather unfavorable to the lumbar spine. 4, exercise should be carried out in a posture and range that does not increase the burden on the lumbar spine. When exercising try to use the prone position, keep the back straight to maintain the curve of the spine. Exercise is carried out within the range that does not cause pain. 5, the exercise method should be gradual. First choose to improve the lumbar spine range of motion training, then lumbar spine stability training to enhance the strength of the lumbar muscles, and finally stretching exercises to improve the flexibility of the lumbar and hip muscles.