Herniated disc exercise methods are as follows: a. Avoid excessive weight-bearing: avoid excessive weight-bearing exercise, such as long walks, climbing and other activities. Second, non-weight-bearing training: you can do some non-weight-bearing training, such as swimming is a very good exercise, the conditions can be a long time or long-term adherence to the health of the waist has a very good effect. Third, health exercises exercise: not everyone can do long-term adherence to swimming, so it is recommended that their own health exercises exercise at home, generally divided into four methods, mainly: 1, straight leg raise: the use of lying down, the leg straight, raised, raised to as high as possible to reach, hold ten seconds to put down, alternating left and right for a group of five times a day for 5-10 groups, later can be increased according to their ability 2, five-point support: lying flat on a hard bed, with the head, elbows, upper heel bone as five fulcrums, the hips as high as possible, keep ten seconds to fall for a, five times for a group, try to do more than five groups a day; 3, three points of support: five points of support to do very easy can try to do three points of support, that is, to free their hands, with the head and double heel bone on the ground, let the hips lift, the initial hard to do up. As long as you insist on doing five-point support to a certain extent, three point support can also be easily completed; 4, swallow point water method: prone after the head, upper body as much as possible to lift, keep ten seconds to fall for a time, each time to do five, do five groups a day.