The concept of "sedentary is harmful to health" has been deeply rooted in the hearts of the people, but in real life, many people are still trapped in a sedentary sub-health state. Long time desk work makes the lumbar spine under great pressure, the lumbar muscles have been in a tense state, coupled with the lack of exercise, it is easy to lead to occupational diseases such as lumbar muscle strain, lumbar scoliosis, lumbar disc herniation and so on. The simplest way to prevent lumbar disease is to avoid keeping the same posture for a long time. Moderate exercise and adequate rest can prevent skeletal muscle diseases. Today, we introduce a set of "lumbar muscle maintenance exercises" to relieve lumbar muscle strain. We do it every day in our spare time. Long term persistence will effectively prevent lumbar muscle strain. 1. Press to push the waist Stand with your body, clench your fists with both hands, and use the metacarpophalangeal joints of your index finger to reach the uppermost segment of the lumbar spine; When inhaling, press the metacarpophalangeal joint of the index finger vertically towards the abdomen. After feeling acid swelling, keep the metacarpophalangeal joint from leaving the body surface; Press and straighten the waist at the same time, press and push while straightening the waist, from top to bottom until the sacrum. Repeat this action three times. Note: press first and push later, and the waist will stand up with the push. 2. Sit and turn your waist The body is sitting. Take the left side as an example, hold the upper part of the left seat back with the left hand, hold the outer side of the left leg with the right hand, turn the waist to the left to the maximum, and stop for 10 seconds. This action turns left and right alternately for 10 times. Note: keep your body upright and keep your legs in place when turning your waist. 3. Lift and stretch your waist Sit upright with your hands crossed with your fingers. Inhale with your palms facing up and lift up to the top of your head. With the lifting action, stretch your body upward and stop for 1 second after reaching the limit; When exhaling, turn your body to one side and stop for 1 second after reaching the limit; Return to sitting position when inhaling. This action stretches alternately left and right for 5 times. Note: the left and right lateral flexion can only be done after the waist feels pulled during the lift. 4. Hands and feet Sit upright, bend forward, stick your chest to your thighs as much as possible, hold your ankles down with both hands, and stop for 5-10 seconds to the maximum. This action is done 10 times in a row. Note: the knee joint can be bent 90 degrees or straightened to make it more difficult. (the author is Liu Yang, a physician in the Department of massage and physiotherapy, Dongfang Hospital, Beijing University of traditional Chinese Medicine)