With the loss of muscle strength caused by the growth of age, and the accumulation of muscle stiffness and metabolic waste in the office for a long time, do you feel that it is easier for you to flash to your waist after 30 years old, and the occurrence of low back pain is more and more frequent? Japanese sports coaches pointed out that the most difficult muscles for office workers are concentrated around the spine. Doing a simple stretching exercise before going to bed can effectively improve and prevent the onset of low back pain. Sedentary is easy to relax deep muscles, which naturally leads to hunchback. Keiyuki Yoshida, a Japanese sports coach and physical fitness coach of the famous song and dance group Broiler Brothers, said that when sitting in the office most of the time, unless there is a protective device to fix or subconsciously straighten the waist, the center of gravity is on the hip joint, which makes the deep muscles around the spine quite relaxed, such as multifidus, transverse abdominis and oblique abdominis. These abnormally exercised muscles will gradually lose with age and cannot support the upper body. Humpback will not only make the muscles of the lower abdomen and waist protrude, but also be sore and easy to get hurt. At this time, the pelvis will naturally lean forward, and the hunchback will share the weight, which will not only make the internal organs droop and the lower abdomen protrude, but also make the buttocks, waist muscles and lymph that support the weight accumulate too much metabolic waste, and over time it will become a constitution that is easy to ache and flash to the waist. Swimming can effectively exercise the trunk and improve metabolism. Hiroji Hiraga, a Japanese judo restorer, said that exercising the deep core muscles in the middle part of the trunk before going to bed can not only improve hunchback and low back pain, but also revive the degraded metabolism. Experts in general general hospitals often suggest that patients can do some light water sports during their rehabilitation, among which supine is a good way to fully exercise trunk muscles by using the buoyancy of pool surface and deep breathing. When people have no time to swim, they spend 30 seconds doing sit-ups every night. Yoshida said that people who have no time or can't swim can of course do some supine exercises similar to swimming in bed before going to bed. At the beginning, they can obviously feel their low back pain after practicing for 30 seconds. After getting used to it, they can gradually increase the number of exercise seconds according to their own needs. Yoshida's Bed Exercise 1. Lie on your back on the bed, with your hands naturally raised and 90 degrees perpendicular to your body. Your feet are also raised, and your calves are kept horizontal and bent forward. Your knees and hips naturally bend 90 degrees. 2. Keep your right hand and left foot straight to the top of your head and soles of your feet. Remember to push your abdomen but don't hold your breath, and make sure your waist is flat on the bed. 3. After straightening for 2 seconds, slowly retract your hands and feet, then change your left hand and right foot to straighten, keep different movement modes of your hands and feet, and continue to alternate for 30 seconds.