A, unarmed exercise method 1, sick bedridden, can not take the initiative to exercise in the supine position under the waist pad thin pillow, under the waist pillow height from the height of a packet of toilet paper, gradually increased to 5-8 packets of height. If the pain can be tolerated, try to extend the supine lumbar pillow time for 3-5 hours. Other times can be flexed hip and knee left and right alternating lateral position, but also can still supine position, double lower limbs elevated on the folded quilt to reduce the lumbar forward bending angle. 2, the sick can not get out of bed, but in bed can be active exercise requirements exercise should be focused on the exercise parts, while breathing with the exhalation, those who have the conditions can play soft music accompaniment, exercise to a slight sweat when the best effect. (1) leg lift and waist extension exercise: supine position. The first 4 beats for the left and right alternating straight back lift, lift the greater the better. The first beat lift the left leg, the second beat recovery, the third beat lift the right leg, the fourth beat recovery. After four beats for the waist extension movement, the fifth beat for the hands lift, the sixth beat for the waist extension movement (so that the waist out of bed), the seventh beat waist restored flat, the eighth beat for the hands up recovery. Do a total of four 8 beats. (2) flexion of the hip lifting exercise: supine position, the first beat flexion of both hips and knees, the second beat lifting the upper body, the third beat upper body recovery, the fourth beat flexion of the hip and knee recovery. Do a total of four 8 beats. (3) stretching legs and waist exercise: prone position, both elbows flexed on the bed. The first beat is a straight backward movement, the second beat upper body backward extension, chest up (only elbows and abdomen on the bed, backward extension so that the lower limbs and upper body is bowed), the third beat double lower extremities restored flat, the fourth beat upper body restored flat, a total of four 8 beats. 3, can get out of bed, the following exercises are feasible (1) posterior extension exercise: standing position, equal shoulders separate the lower limbs, hands up, palms forward, so that the waist force rear extension and immediately return to upright position, do 4 beats. Then feet together, hands clenched fist placed on both sides of the waist, still do lumbar back extension activities, and immediately return to upright position. But in the back of the waist extension exercise when both fists forward to push the waist, to increase the waist back extension range, do 4 beats. Before and after a total of 8 beats. Do a total of four 8 beats. (2) lateral extension exercise: standing position, feet together, the same action as above after 4 beats posture. The first 4 beats of this movement waist to the left side of the back extension, after 4 beats waist to the right side back extension. Back to the left side, the left side of the waist fist to the right front push waist; to the right side of the back, the right side of the waist fist to the left front push waist, in order to increase the waist to the back side of the amplitude. Do a total of four 8 beats. (3) spin waist movement: standing position, feet equal shoulder separation, hands up, palms forward, first forward, left, backward spin waist, restore the upright position, a total of 4 beats; then forward, right, backward spin waist, restore the upright position, a total of 4 beats. Do a total of four 8 beats. Spin waist as far as possible to the side, backward hard spin, the effect will be better. Second, the efficacy of the above exercise targeted to strengthen the exercise of the lumbar back muscles and abdominal muscles, can significantly enhance the soft tissues around the spine to maintain and protect the lumbar spine and lumbar intervertebral disc, can slow down the degeneration process of the lumbar spine and intervertebral disc, so as to effectively prevent and treat the occurrence of lumbar intervertebral disc herniation; at the same time, because the exercise method is mainly through the lumbar back extension movement to make the nucleus pulposus move forward, to avoid the nucleus pulposus constantly backward At the same time, because the exercise method mainly moves the nucleus pulposus forward through posterior extension movement of the lumbar spine, avoiding the nucleus pulposus from constantly moving backward, and gradually restoring the nucleus pulposus displaced backward to its normal position, avoiding the nucleus pulposus from breaking backward into the spinal canal. Therefore, it also further strengthens the preventive and therapeutic effects on lumbar disc herniation. It can be used as one of the main treatment means in the early stage or recovery period of lumbar pain, and also as an adjunctive treatment with other treatment methods.