没时间锻炼?常感觉腰酸背痛?其实一些小动作就能锻炼腰背肌,预防腰背痛。一是仰卧抬腿:身体仰卧,向上抬腿,不要屈膝,尽量将腿抬高,左右腿交替进行。二是抱膝触胸:仰卧位,双膝屈曲,手抱膝使其尽量靠近胸部,然后放下,一上一下为一个动作,连续做20～30个。三是五点支撑:仰卧位双膝屈曲,以足跟、双肘、头部当支点,向上挺胸、挺腹,抬起骨盆, No time to exercise? Often feel backache? In fact, some little tricks can exercise back muscle, prevent back pain. First, supine leg lift: body supine, lift the leg up, do not bend your knees, try to raise the legs, left and right legs alternately. Second, tuck the chest touch the chest: supine position, knees buckling, hands and knees to make it as close to the chest, and then down, one up and down as an action, do 20 to 30 consecutive. Third, five-point support: supine knee flexion to the heel, elbows, head when the fulcrum, up chest, Tingxian, lift the pelvis,