Lumbar disc herniation is a common disease that occurs in martial arts and sports. (Nowadays, white-collar office workers are also prone to it due to long-term incorrect sitting posture). It is caused by trauma or other causes of intervertebral disc rupture, so that the nucleus pulposus protrudes in the intervertebral disc, thus compressing the nerve roots caused by lumbar pain. A combination technique of sinking waist inclined plate was designed by performing the fish leap potential of lumbar back muscle function exercise and the stepping bridge method for treating lumbar spondylosis. This method is very effective in the treatment of lumbar intervertebral herniation. Its advantages are: the patient basically feels no pain during treatment, the effect is fast, the method is simple, and it is suitable for promotion. After thousands of clinical observations, serious general treatment more than thirty times, light several times can make the symptoms disappear. Sink waist exercise method there are two: 1, prone sink waist method: patients lying prone on three pillows in front of the chest and three pillows on the thighs, waist without any pressure to sink naturally for ten to fifteen minutes, this posture can make the lumbar vertebral gap smaller, the protruding nucleus pulposus pushed into the intervertebral disc space. (Below) 2, supine sink waist method: the patient lies on his back on a high pillow, a pillow at the hip tailbone, legs flexed in front of the chest, hands clasped, the waist naturally sink for more than fifteen minutes. This posture allows the posterior margin of the lumbar vertebrae to increase in size and use the power of the ligaments to push the protruding nucleus pulposus into the intervertebral disc space. (Below) The above two postures as the main exercise method, at least twice a day, each time do one to two potential, according to their own conditions and physical conditions to grasp the time, with hypertension, heart disease and other serious chronic diseases should not use this method. Patients after self-treatment, back and leg pain basically disappeared, and then add two postures to strengthen the function of the low back muscles. 1. Prone fish leap posture: the patient lies prone on a flat bed, the waist is held up on the board bed, and the head and feet are cocked upward more than ten times. (below) prone fish leap position 2, standing leg: standing position (hands can hold the pole), the affected leg straight shelf for more than five minutes. (below) the affected leg straight shelving Chinese medicine said, if available, patients with severe lumbar disc herniation, after doing the prone sink waist method and supine sink waist method, ask someone to help, and then do a “slant plate” (below), so that the vertebral body rotation, more help the protruding nucleus pulposus back into the intervertebral disc. For the elderly or frail patients suffering from lumbar disc herniation, unable to do the prone sink waist method and supine sink waist method, the patient can be treated by lying on a high pillow with a pillow at the hip and tailbone to make the waist sink naturally, which can also be effective. (Below) Self-exercise using the sinking waist exercise method can also effectively prevent lumbar injuries caused by practicing martial arts. For more serious patients, it is recommended that professional doctors guide or consider treatments such as acupuncture and orthopedic treatment.