Lower back pain is a strain disease that bothers many people, also known as myofasciitis of the lumbar back muscles and lumbar muscle strain. Rehabilitation training is a gradual process, here to introduce you to the principle: first of all, you have to start with light activities, slowly increase the intensity and strength, there is a transition period; and then master as much as possible so that each joint can participate in. Xiao Jia suggests that you should exercise on your own after your condition has improved to a certain extent. LBP-1 Standing Hamstring Stretching Exercise: 1. Straighten the leg on the affected side and place the heel on a low stool about 40 centimeters high. 2, with the hip joint as the axis, the body will be leaning forward until you feel a mild pulling sensation on the back of the thigh and maintain the posture. 3, pay attention to keep the shoulders balanced, back straight, do not turn the shoulders or arch the back. 4.When practicing, do 3 sets per day, 3 times per set, and hold on for 15-30 seconds each time. LBP-2 Cat and Camel Exercise: 1. Kneel on a yoga mat or hardboard bed with both hands and knees on the ground. 2. Relax your abdomen and lower your back so that it collapses, and hold the position for 5 seconds. 3, then the abdomen tightens, so that the back upward arch, and maintain the posture for 5 seconds. 4.Exercise 3 times a day, do 3 times in each set. LBP-3 limb raising exercise: 1, kneeling on a yoga mat or hardboard bed, knees and hands on the ground. 2, abdominal muscle contraction and tensing, then lift the left arm and fingers as far as possible forward, while lifting the right leg, toes as far as possible backward, to maintain the posture immobile. 3, slowly relax back to the original position, change the opposite side of the arm and leg to continue to practice. 4, practice, 3 groups per day, 10 times per group, each time each side adhere to 5 seconds. LBP-4 Pelvic Tilt Exercise: 1. Lie on your back with your knees bent and your feet on the ground. 2, abdominal muscle contraction taut, pelvic upturn, feel the back tight against the bed, maintain the posture, and then relax back to the original position. 3, practice, 3 sets per day, 10 times per set, each time adhere to 5 seconds. LBP-5 Sit-up exercise: 1. Lie on your back with knees bent and feet on the ground. 2, abdominal muscles tighten, head down with the chest, with the lower jaw try to extend the chest to the front, arms raised in front of the flat, try to reach out to the distance. 3, feel the shoulders have left the bed, maintain the posture. 4.If you feel that it is easy to complete the double arm front horizontal lift, you can try to cross your hands over your head and open your elbows to increase the difficulty. 5.When practicing, do 3 sets of 10 reps per day, and hold on for 3 seconds each time. LBP-6 gluteal stretching exercises: 1, supine position, knees bent, teeter-totter, so that the right leg ankle on the left thigh. 2, cross your hands and hold the left thigh, and pull hard to the chest, feel the right gluteal muscle and the outer thigh have a pulling sensation, to maintain the posture does not move. 3, the same way to exchange legs and then practice. 4, exercise, 3 groups per day, each group 3 times per side, each time adhere to 15-30 seconds. LBP-7 Stretching Exercise: 1, prone position, body and limbs relaxed, maintain 5 minutes. 2. If it is difficult to complete the exercise because of pain, place a soft pillow or cushion under the chest and hold for 5 minutes. 3.If you are able to relax in the prone position for 5 minutes, you can start to try the following exercises. a) In prone position, support your forearms on the ground with your elbows flexed for 5 minutes. b) Relax your arms back to their original position and rest for 1 minute. c) Then support your upper body with your palms on the ground bilaterally, straighten your elbows, and keep your hips on the ground for 1 second, then relax and return to the original position. d) When practicing, there should be no pain in the legs, but pain in the lower back is normal. e) To practice, perform 4 sets of 10 repetitions per day, resting for 2 minutes between each set. LBP-8 Side Lying Position Support Exercise: 1. Lie on your left side with your left elbow bent and your forearm propped up on the ground, keeping your left shoulder, left hip and left foot in a straight line. 2, the right hand crossed the waist, waist force upward, to the left arm and left foot to support the ground, and maintain the posture does not move. 3, and then relax the waist back to the original position, the same way to exchange the opposite side and then practice. 4, if you feel that it is difficult to complete, you can first put both sides of the hip and knee flexion 45 degrees, to practice. 5, practice, 3 groups per day, each group 3 times, each time at least 15 seconds, the longer the better. After reading the above rehabilitation exercise method, is not feel very simple, but it is recommended that in the low back pain and swelling have obvious improvement, only suitable to do the above exercise, and the exercise is best in the rehabilitation doctor under the guidance of regular.