Due to the rhythm of modern life and work habits, many people have the habit of doing office for a long time, long-term down will feel sore back, do not ignore this state, if long-term down, long-term strain on the lumbar back muscle will degenerate the spine, leading to lumbar disc herniation or lumbar spine slippage, compression of the spinal cord and nerve roots, serious can cause paralysis. Here are a few reliable and easy to implement rehabilitation exercises: 1, lumbar forward flexion and back extension exercise two feet apart and shoulder width standing, both hands forked waist, ready to prepare for the posture. Then do full forward flexion and back extension of the waist four times each, exercise to try to make the waist muscles relaxed. 2, lumbar gyration exercise posture as before. Waist for the clockwise and road clockwise rotation each time, and then from slow to fast, from large to small, clockwise, counter-rotation alternately eight times. 3, “arch bridge” supine bed, legs flexed, with both feet, elbows and rear head as the fulcrum (five-point support) force the hips up, such as the arch bridge, with the progress of exercise, you can put the arms in front of the chest, only the feet and the back of the head as the fulcrum for practice. Repeat the exercise 20 to 40 times. 4, “flying swallow” lying prone on the bed, arms on both sides of the body, legs straight, and then the head, upper limbs and lower limbs upward, do not make the elbow and knee flexion, always keep straight, such as flying swallow. Repeat the exercise 20 to 40 times. Exercise prone bed, go to the pillow, hands behind the back, lift the head 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 “small 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, both elbows and back against the bed, the abdomen and hips up, relying on the shoulders, both elbows and feet, the five points to support the entire body Weight, for 3 to 5 seconds, then relax the lumbar muscles, put down the hips to rest for 3 to 5 seconds for a cycle. Specific should be based on their actual situation, choose the appropriate method to exercise. The number and intensity of this exercise method varies from person to person, and can be practiced more than ten times a day 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.