Lumbar disc herniation is a common and frequent disease in orthopedics and a common cause of lower back pain. People often focus on its drug or surgical treatment and neglect rehabilitation exercises. In fact, rehabilitation exercises can adjust the mechanical balance of the spine, enhance the stability of the lumbar spine, significantly improve the patient’s muscle strength and pain symptoms, and achieve the effect of prevention and treatment of lumbar disc herniation. Even after surgery, rehabilitation exercises are needed. Only by adhering to correct and standardized rehabilitation exercises can we consolidate the efficacy and prevent recurrence. Lumbar back muscle exercise Strong lumbar back muscles form a strong protection for the spine, help maintain and enhance the stability of the spine, and effectively prevent acute and chronic lumbar injuries and low back pain. Exercise slowly, try to maintain a natural breathing rhythm during the exercise, and gradually increase the number of exercises after adaptation. 1.Flying swallow position prone, head and neck and both upper limbs as far back as possible, with the abdomen as the fulcrum, the chest and both lower limbs at the same time lift off the bed, so that the torso into an anti-bow, the knee joint must be straight. Maintain the movement as much as possible and gradually extend the time until it is impossible to hold on and then relax. Repeat 3 to 5 times. 2, five-point support method (arch bridge) to the pillow supine position, with the head (1 support point), both elbows (2 support points) and both feet heel (2 support points) as the point of emphasis, the waist and back and hips from the bed, the abdomen raised like an arch bridge. Pause for 5~10 seconds and then lower. Repeat, gradually increase from 20 times to 100 times a day. 3.Three points of support method After the waist and back strength is enhanced, on the basis of five points of support exercise, minus the support of both elbows. Hands on the head, with the head and both feet heel support the body to lift the waist and back and hips. Gradually increase from 20 times to 100 times a day. 4, ang chest exercise prone position, the upper limbs straight up to support the upper body, and the head as far back as possible to make the chest up, ang chest force must be straight to the waist, maintain 30 seconds and then relax. Do it again after resting flat on your back and repeat for 5 to 10 times. 5, stretching exercises body upright, legs apart and shoulder width, hands up or forked waist, the waist as the axis, the upper body after stretching to the maximum angle, maintain 30 ~ 60 seconds. Do it again after resting, repeat 8 to 10 times. Joint mobility exercises can expand the vertebral space, displace the nerve roots and reduce the degree of spinal nerve root compression. The following actions are 10 as a group, depending on the situation, do 3 to 5 groups daily. 1, forward bending: sitting bent knees, bend forward, both upper limbs touch the toes for 3 to 5 seconds and then sit straight. If this action is easier to complete, the knee joint can be straightened. 2, squat: upright position, head up, chest up, feet apart and shoulder width, both hands crossed waist. The upper body does not move, slowly squatting, pause 3 to 5 seconds after standing up. 3, side-bending: upright position, head up, chest up, feet apart and shoulder width, both hands crossed waist. Bend to the left side to the maximum angle (left waist pulling sensation), pause 3 to 5 seconds after restoration, and then bend to the right. 10 times on each side. Lower limb exercises can prevent sciatic nerve adhesions, improve joint mobility, and enhance lower limb muscle strength. 1, stirrup exercises: supine position, bend the hip and knee and ankle, so that the knee joint as close to the chest as possible, the back of the foot hook tight, and then forcefully stirrup out to the oblique upper, stirrup out as much as possible after stretching and tense leg, maintain 5 seconds, and finally put down to restore. Alternate legs, 20~30 times for 1 group, the number of groups depends on the condition and physical ability. 2, rear leg extension exercise: upright position, chest up, hands holding the wall or cabinet and other support, legs straight, alternately swing back, swing amplitude gradually increased, each time to do 100 ~ 200, 2 ~ 3 times a day. 3, hanging lumbar traction: hands up to climb the high bar, feet off the ground, so that the body suspended (must pay attention to safety, such as height is not enough, you can bend the two knees, so that the feet off the ground), using their own weight for lumbar traction. Each suspension traction 1 minute, if the arm strength is not enough can also be divided, but the cumulative time should not be less than 1 minute, traction 2 ~ 3 times a day. Related precautions 1, rehabilitation exercises should be gradual, persistent. 2, rehabilitation exercise movements should be standardized, quality and quantity. 3, pay attention to maintain the correct posture, to protect the waist, avoid prolonged walking, sitting, standing. 4, obese people should lose weight properly to reduce the pressure of weight on the lumbar spine.