In the clinical clinic, for patients who have clear problems on lumbar spine imaging and corresponding clinical symptoms, but are not severe enough to require surgical treatment, doctors usually recommend conservative treatment. The most commonly mentioned and cost-optimized non-surgical treatment in conservative management is the functional exercise of the low back muscles! At present, there are a variety of low back muscle exercise programs on the Internet. When exploring this issue, as people come from different professions, from different perspectives and starting points, they end up making the low back muscle exercise methods appear to be varied and confusing, and patients are often unable to make accurate judgments when they need to make choices. Why does low back pain recur so frequently? It is a well-established fact that the vast majority of low back pain is strongly associated with decreased core stability. Destabilization of the lumbar spine is the primary cause of low back pain. When we have low back pain, the posterior piriformis, multifidus, and of course our lumbar back muscles are weak and are not able to protect and stabilize our lumbar spine well, which can lead to a loss of homeostasis and thus pain. Over time there is a decrease in muscle strength, more inadequate protection of the crural column, and a further decrease in the stability of the crural column. At this point, stress will be concentrated on the disc tissue, accelerating its degeneration and damage. The two promote each other and deteriorate, leading to more and more frequent low back pain and higher recurrence rates. Therefore, strengthening the core muscle groups, including the low back muscles, helps to maintain and enhance the stability of the lumbar spine, significantly improving the symptoms of low back pain and reducing the frequency of recurrence. Is the movement commonly known as “Swallow fly” suitable for low back muscle exercise? When it comes to low back muscle exercise, the one that most doctors and people know is the “Swallow Fly”. However, I don’t recommend this movement. The Superman movement is not suitable for people who have back problems to practice for rehabilitation purposes. According to the safety range stipulated by NIOSH in the United States, the pressure on the crest produced by repeated action cannot exceed 3400N, otherwise it will increase the risk of back injury. With reference to this standard, the extensor muscle groups of the lumbar and thoracic segments on both sides of the Xiaoyanfei maneuver exert pressure on the vertebral column as high as 6000N, which is close to twice the standard. The pressure is then transferred to the vertebral facets, which tends to damage the intervertebral ligaments and aggravate the pathology instead. So, quickly stop continuing to put so much pressure on your crestal column! How should I exercise my low back muscles? Since “Swallow Fly” is not suitable for low back exercises, what are the recommended exercises for rehabilitation? The following is my recommendation to the existing lumbar spine disease or low back pain symptoms of the population, especially middle-aged and elderly friends of the low back muscle exercise program. 1, ring embrace knees against the chest A, bend the knees and relax lying flat on the floor (or yoga mat). B, hands holding one side of the knee, tighten the muscles of the abdomen and crest, the knee as close as possible to the chest, adhere to 5 seconds. C, change one knee, the same way to adhere to 5 seconds. D, hands around both knees, tighten the muscles of the abdomen and the crest, knees as close as possible to the chest, adhere to 5 seconds. Tip: each action to do 3-5 times, it is recommended that morning, noon and night each cycle. 2, crest roll A, bend your knees and relax flat on the floor (or yoga mat). B, keep the shoulder joint immobile on the ground, turn the knee to one side, and hold for 10 seconds. C. Relax back to the initial position. D. Keep your shoulder joints still on the floor, turn your knees to the other side and hold for 10 seconds. Tip: each action to do 3-5 times, it is recommended that morning, noon and night each cycle. 3, waist “bridge” A, bend your knees and relax flat on the floor (or yoga mat). B, head and shoulders to the ground, the back of the crest, tighten the abdomen upward arching waist and abdomen, advanced movements can also leave the ground buttocks, keep 5-10 seconds to get three complete whistle. C. Relax and return to the initial position. Tip: each action to do 5 times and gradually increase to 30 times, it is recommended that the morning and evening each cycle. 4, “cat and dog” style A, hands, knees prone support on the floor (knee joints are bad patients are best to have a thicker mat), relax and extend the crest. B. Slowly arch the back, collect the abdominal muscles, compress the crest, and keep the waist and abdomen upward. C. Slowly pucker the hips to lower the waist and abdomen to the ground. Tips: Do each action 5 times and gradually increase to 30 times, it is recommended that the morning and evening each cycle. 5, bird dog style A, start: both hands, knees prone support on the floor (knee joints bad patient is best to have a thicker mat), relax and extend the crest. B, four-point support, stretch one side of the hip joint, straighten one side of the thigh to keep 5-10 seconds gradually to 30 seconds. C. With four-point support, stretch the shoulder joint on one side, straighten the arm on one side and hold it for 5-10 seconds gradually to 30 seconds. D, on this basis, stretch one side of the shoulder joint, while lifting the opposite side of the lower limbs. This action we need to pay attention to is that the knee hand should be placed directly below the hip shoulder, and avoid excessive backward leg lifting action. The above functional exercises are suitable for all people, but they should be customized for each individual. Because of different physical conditions, injuries and even personal preferences, patients should use their own discretion to make gradual progress according to their actual situation. Many people say, “I’ve done all of these, why don’t they work. The most important thing in the treatment of chronic low back pain is that you do it long enough? Are you doing it right? Are you doing it in a standardized way? Are you doing the right number of sets? All are closely related to your recovery. So, stick to the 5 movements, 2-3 months to do each movement standard, you will be able to feel the obvious changes. Precautions when exercising: 1, the number and intensity of low back muscle exercise must vary from person to person, should be gradual, and gradually increase the amount of exercise every day. If you feel soreness, discomfort, stiffness, etc., the next day after exercise, you should appropriately reduce the intensity and frequency of exercise, or stop exercising, so as not to aggravate the symptoms; 2, do not exercise suddenly exerted over the menace, in order to prevent the exercise of lumbar muscle twisted waist. This is a kind of static training, only need to slowly force can be; 3, if there has been lumbar pain, stiffness, discomfort and other symptoms, should stop or reduce the lumbar back muscle exercise; in the lumbar and leg pain acute attack should be timely rest, stop practicing, otherwise, may make the original symptoms aggravated.