Herniated lumbar intervertebral disc, accompanied by spinal stenosis, exercise mainly in the following two ways: first, small flying swallows functional exercise. Lie in prone position, hands and feet off the bed to do the swallow flight movement, the purpose is to exercise the strength of the lumbar back muscles, stabilize the spine, the same can promote the lumbar disc retraction, reduce symptoms. Second, do breaststroke. Breaststroke, when swimming, can exercise the lumbar back muscles, promote the stabilization of the lumbar spine, while causing the retraction of the intervertebral discs, reduce the spinal stenosis and all the surrounding symptoms, and reduce the symptoms of the lower limbs.