Low back pain is a common symptom, and acute and chronic lumbar strain is its main cause. Some people like to receive massage, physiotherapy, hot compresses and other treatment methods, and some wear supports for a long time. In fact, this is very incomplete, but only a passive method of treating lumbar pain. Because for acute lumbar muscle sprain, in the acute period (within 3 weeks) can lie down and rest, walking with brace treatment, after the acute period should be carried out lumbar back muscle functional exercise. For patients with chronic lumbar strain, massage, physiotherapy and hot compresses can indeed reduce pain and improve symptoms, but this is only one aspect. Because lumbar muscle strain is accompanied by lumbar back muscle atrophy and weakness, and lumbar back muscle weakness is a factor that causes back pain, so lumbar back muscle functional exercise is the main treatment means. How to carry out functional exercise of the lumbar back muscle? Middle-aged and elderly people often have weak abdominal muscles and lumbar back muscles, manifested as “general belly”, so should be exercised at the same time abdominal muscles and lumbar back muscles. Specific practices are as follows: exercise prone bed, go to the pillow, hands behind the back, lift the chest with force, so that the head and chest out of the bed, while the knee joint straight, thigh force backward out of the bed, for 3 to 5 seconds, and then muscle relaxation rest 3 to 5 seconds for a cycle, this method is commonly known as “swallow fly” or ” Little swallow fly”; for lumbar muscle strength is weak or obese people, the above method is more laborious, you can use the “five-point support” method of exercise: lying on your back in bed, to pillow bending knees, double elbows and back against the bed, abdomen and hips upward, relying on the shoulders, double elbows and feet the five points to support the entire Body weight for 3 to 5 seconds, then relax the lumbar muscles and put down the hips to rest for 3 to 5 seconds for a cycle. The specific should be based on their actual situation, choose the appropriate method for their exercise. The number and intensity of this exercise method should vary from person to person, and can be practiced more than ten times to more than a hundred times a day, in 3 to 5 groups to complete. Pay attention to the gradual progress, each day can gradually increase the amount of exercise. If you feel soreness and stiffness in the lower back the next day after exercise, the intensity and frequency of exercise should be reduced appropriately so as not to aggravate the symptoms; do not exercise with sudden excessive force to prevent sprains. Note: If you already have lumbar pain, stiffness, discomfort and other symptoms, you should stop or reduce the exercise of the lumbar back muscle; in the acute attack of lumbar pain should rest in time to stop the exercise, otherwise, the original symptoms may be aggravated.