Cervical and lumbar intervertebral disc herniation does not exist in the best exercise methods, you can exercise the cervical spine through neck muscle training, rice word exercise and other methods, through the flying swallow exercise, hip bridge exercise and other methods to exercise the lumbar spine. 1. Neck muscle training: the specific exercise method is to cross the fingers of both hands on the back of the neck, the head forcefully backward stretching, hand force blocking, through the confrontation of force to make the neck muscles get continuous contraction. 2. Rice character exercise: the specific exercise method is to use the head as a pen, in accordance with the horizontal, vertical, drawing X order of writing the word rice. 3. Flying Swallow Exercise: The specific exercise method is to take the prone position, hands on both sides of the body, head and torso as far as possible upward, while the legs upward, hold for a few seconds to fall down, cycle of exercises. 4. Hip Bridge Exercise: The specific exercise method is to lie on your back with your legs flexed, heel support, use your gluteal muscles to push your pelvis up, keep your knees, hips, and shoulders in the same straight line, keep falling for a few seconds, and repeat the exercise. Cervical and lumbar disc herniation patients should be under the guidance of the doctor to carry out the appropriate amount of exercise, to avoid excessive exercise harm to the body.