If you want to have a good lumbar spine, you must focus on practicing these places when exercising. If you are in the gym, you can ask a special coach to do some special training programs for you, such as adding barbells and hard pulling exercises. These two can exercise your waist strength.

But note that if there is something wrong with the waist itself, you can't practice this. You must return to normal before you can practice, otherwise the problem will be aggravated and the loss will outweigh the gain. And if you practice this, you'd better do some warm-up and pull-ups first, so you won't get hurt easily. As the body adapts, you can gradually increase the amount of practice.

If you want to exercise at home, you can focus on doing sit-ups, squats and squats, sooner or later. If you do one or two groups in the morning, you may be more energetic. If you do sit-ups, it is recommended to do them at night, because it is easier to sweat, and even if you practice a lot, you are easy to get tired, and you can't do anything else. Generally, you can go to bed directly after a rest, and the fatigue will disappear after a sleep tomorrow. Of course, both of them are aimed at normal people, that is, there is nothing wrong with the lumbar spine itself, just want to strengthen the exercise in this area.

You can also exercise at work. I suggest you stand up and bend left and right after a long work. It's also good for the lumbar spine. You can even add a cushion to the back of the chair. In this case, the whole person's waist is not easy to bend, which naturally shows that your lumbar spine is well protected.