First, read the English article below.

Many people overlook the role hamstrings play in supporting your lower back. If you have lower back pain, tight or shortened hamstrings may be to blame.  Lay on your back on the floor, facing a wall or the side of a couch or chair. Raise one leg so that it is extended with the heel resting on the wall or piece of furniture. Stay in this position for 20 to 30 seconds, breathing deeply, then switch to the other leg. You can do a similar stretch with both feet up the wall if you want to stretch both hamstrings at the same time. You may want to place a rolled towel under your lower back for support. Walking is a low-impact activity that is generally easy on your back. If you're new to fitness and exercise, a walking regimen can be a great way to start moving into an active lifestyle. Being more active can improve your health overall as well as decreasing your lower back pain. Depending on your overall fitness level, you may want to start with brief 10- or 15-minute walks. Gradually increase the time and distance of your walks until you are walking for 35 to 45 minutes a day, 3 to 5 days a week. Start by lying on your stomach propped up on your elbows with your forearms flat on the floor. Engage your abdominal muscles and raise your body flat off the floor until you are supported solely by your forearms and your toes. Hold the position for 20 seconds to a minute, then lower and repeat. Gradually increase the amount of time you hold your plank to build your core muscles. Your core muscles act as a natural corset to keep your torso erect and your spine straight. The stronger your core is, the less strain you'll put on your back. If you strengthen your lower back muscles specifically, they'll be able to handle a lot more without getting overworked and sore. Simple bodyweight exercises can strengthen your lower back without the need for a gym membership or fancy workout equipment.  Knee rolls strengthen the core muscles on either side of your spine. Lie on your back with your arms straight out from your shoulders and... 

Now, please write a short abstract for it in Chinese. Abstract:
每天拉伸腿后腱两次。 开始走路。 做平板支撑锻炼核心肌群。 做针对后腰的运动。 做瑜伽的婴儿式来放松和拉伸背部。 做瑜伽的猫牛式来改善脊椎柔韧性。