From a physiological point of view, the stability of the lumbar spine is maintained by two interrelated systems, namely the spine itself and the muscular system associated with it, the former being a passive stabilizing system and the latter an active stabilizing system, and pathological changes in either system may lead to problems such as low back pain. In short, whether it is the health care of people’s daily life or the exercise of postoperative patients, the training of the strength of the lumbar back muscles is essential. With the training of the core muscles, the stability, balance and coordination of the patient’s lumbar spine can be increased, and the incidence and recurrence of chronic low back pain can be reduced. Core muscles: The so-called core muscles refer to the important muscle groups located in the front and back of the abdomen around the torso, responsible for protecting the stability of the spine, transverse abdominis, pelvic floor muscles and lower back muscles in this area. Simply put, it is the trunk position of the low back muscles. The advantages of lumbar back muscle exercise 1, stabilize the lumbar spine, correct lumbar deformity lumbar disc herniation occurs after the intrinsic stability of the lumbar spine decreased, often lumbar pain and lumbar activity restrictions, resulting in lumbar muscle strength becomes weak, the lumbar spine external stability is reduced. The lumbar back muscle exercise can enhance the strength of the lumbar muscle, forming a strong support force in the periphery, stabilizing the position of the lumbar spine and improving the function of the lumbar spine. 2, reduce the accumulation of inflammatory substances and metabolic products nerve root pain caused by lumbar disc herniation is mainly caused by inflammation, on the one hand, due to chemical stimulation of inflammation, on the other hand, due to inflammatory edema, and lumbar back muscle exercise can accelerate local blood circulation, which helps dilute the concentration of pain-causing substances, and take away pain-causing substances, and promote the absorption of local swelling. 3, improve the nerve roots, dural adhesions Due to the existence of local inflammation of the intervertebral disc, in the late stages of the disease can form nerve roots and dural adhesions, making it difficult to eliminate pain symptoms. The lumbar back muscle exercise can make the nerve roots and dura mater passively pulled and moved in the process of exercise, thus improving the nerve roots and dura mater adhesions and making the pain disappear. Simple exercise methods 1, supine lumbar back muscle exercise The most commonly used method in this category is the five-point support method. Supine on the bed, go to the pillow and bend the knees, both elbows and back against the bed, abdomen and hips up, rely on the head and shoulders (one point), both elbows (two points) and feet (two points) the five points to support the weight of the whole body for 3 to 5 seconds, then relax the lumbar muscles, put down the hips to rest for 3 to 5 seconds for an exercise. We design 30 exercises as a cycle. So, (2 seconds + 2 seconds)*30=120 seconds. Just 2 minutes to complete the day’s task. 2, prone position low back muscle exercise The most commonly used method in this category is the swallow point water method (i.e., the small swallow flying method). Exercise prone bed, go to the pillow, hands behind the back (remember, this is very important), force chest up, through the neck muscles so that the head and chest out of the bed, while the knee joint straightened, through the lumbar muscles so that the two thighs with also leave the bed, for 2 seconds, and then muscle relaxation rest for 2 seconds, on the completion of an exercise. We design 30 exercises as a cycle. So, (2 seconds + 2 seconds) * 30 = 120 seconds. Just 2 minutes to complete the day’s task, if you want to increase the effect, you can perform 2 cycles per day. 3, upright position lumbar back muscle exercise This type of method is continuous backward step walking, when the patient can double lower limb weight-bearing and no discomfort to start exercise. This method is mainly an effective rehabilitation exercise method for patients after discharge from the hospital, especially for elderly patients. 4, “flat support” exercise flat support (plank) is a muscle training method similar to push-ups, in exercise is mainly prone position, can effectively exercise the transverse abdominis muscle, is recognized as an effective way to train the core muscle groups. In fact, the plate support is a similar to the push-up muscle training methods, not only do not need any equipment, activities cover a small area, you can exercise anytime, anywhere, and its action essentials are also very simple. The body into a straight line, with toes and forearms to do support, abdominal muscle contraction to maintain 10 seconds, and then relax, pay attention to the whole process do not hold your breath. Require 10 seconds, 10. Although the flat support from start to finish only one action, but also need to pay attention to some skills to achieve twice the result of exercise. The first is that the elbow and shoulder joints and the body must be kept at right angles. Secondly, pay attention to the gradual progress when exercising. First practitioners can start with 30 seconds of practice, and then gradually extend the time, ordinary people adhere to the two minutes is enough. The current world record for flat support is 4 hours and 26 minutes, which was set by a Beijing special police officer on September 26, 2014. Exercise is the hard truth Early postoperative functional exercise of the lumbar back muscle helps to promote blood circulation in the lumbar back muscle, increase local oxygen supply, reduce local tissue edema, and keep the relative stability and flexibility of the spine, prevent spinal instability and muscle fatigue resulting in lumbar pain, which is beneficial to postoperative functional recovery, strengthen the functional exercise of the lumbar back muscle to improve the dynamic stability of the spine, but also to prevent intervertebral disc It is also an important measure to prevent recurrence after surgery.