(1) Lumbar disc herniation occurs mostly in young adults, so attention should be paid to early prevention and the first incidence should be treated thoroughly. (2) From the biomechanical point of view, guide the patients to correct the bad posture and adopt the correct posture of sitting, standing, traveling and lying. Such as sitting position should keep the upper body upright, to prevent the upper body forward over-tilted or backward over-extension, lumbar back can be cushioned with a small cushion, feet can be cushioned with a footstool to keep the back straight and not bending. When standing and walking, the abdomen should be tightened and the chest lifted, so that the body is in a balanced state, in order to minimize the pressure on the lumbar intervertebral discs, muscles and small joints. The posture of lying position is the same as hospitalization. (3) Attention should be paid to protection in daily life, work and study, and strive to meet the requirements of human biomechanics. Such as bending down to pick up objects, try to keep the upper body upright, to bend the knees, bend the hips, bend the waist in order to reduce the range of lumbar activity. Carrying large items as much as possible to reduce the lumbar spine load using the push method. (4) Lumbar muscle exercise. Teach patients to do lumbar muscle exercises such as medical gymnastics, backward walking and other exercise methods, 1 to 2 times a day, 20min each time. enhance the strength of the lumbar back muscles and promote blood circulation in the lumbar back. Lumbar activities should be gradual. (5)Patients should choose suitable shoes, with a heel of 75px. (6) Maintain a good mental state. (7) Instruct patients to quit smoking, because smoking affects the blood circulation of the nucleus pulposus and delays the healing of the injury. (I) Prone medical gymnastics for lumbar disc herniation Section 1: Fist-flexing elbow-flexing ankle exercise. Preparatory posture: the patient is lying on his back, legs naturally straight, arms at the side of the body. Action: ① Make a fist with both hands, and bend both elbow and ankle joints at the same time. ②Restore into the preparatory position. Repeat 12 to 16 times (see Figure 1). Section 2: Alternate Flexion and Extension of the Legs. Preparatory posture: same as section 1. Movements: ① Raise the left leg with the knee bent (as close to the abdomen as possible). ②Restore to ready position. ③～④ Same as ①～②, but exchange the left and right legs. Repeat 6 to 8 times for each side (see Figure 1). Section 3: Tilt the head and lift the chest. Preparatory position: the patient is lying on his/her back, and both hands are placed on the side of the body with fists and elbows bent. Movements: ① Lower limbs fixed, chest up, head back. ②Restore to the preparatory position. Repeat 12 to 16 times (see Figure 2). Section 4: Straight Leg Hip Lift. Preparatory posture: similar to section 1, but with both feet hooked. Action: straighten both knees, use the psoas muscle strength to lift the hip upward alternately from side to side, making a movement similar to stepping. Repeat 12 to 16 times (see Figure 2). Section 5: Straight leg anterior flexion and posterior extension exercise. Preparatory position: the patient is lying on the left side, with the right hand holding the bed, the right leg is straight on the top, and the left leg is slightly flexed on the bottom. Movements: ① right straight leg forward flexion, and then force backward extension, back and head. ②Restore to the ready position. Repeat 6-8 times. Lie on the right side again, the same ①～②, repeat the movement of the left leg 6～8 times (see Figure 3). Section 6: Single Straight Leg Posterior Uplift Exercise. Preparatory position: the patient is lying in the prone position, with both arms and legs naturally straight. Movements: ① Straighten the left lower limb and lift it backward as far as possible. ②Restore to the preparatory position. ③～④ Same as ①～②, but lift the right lower limb backward. Alternate between left and right, repeat 6 to 8 times each (see Figure 3). Section 7: Push-up exercise. Preparatory position: the patient is in a prone position, with both elbows flexed, both hands placed on the chest and pressed against the bed, and both legs naturally straightened. Movements: ① straighten both elbows and prop up, at the same time, lift the upper body backward and lift the chest and tilt the head. ②Restore into the preparatory position, repeat 12 to 16 times (see Figure IV). Section 8: “Boat-shaped” exercise. Preparatory position: the patient is lying down, arms straight to the side of the body. Movements: ① straighten both arms and lower limbs and lift backward and upward at the same time, while lifting the chest. ②Restore to the preparatory position. Repeat for 12 to 16 times (see Figure 4) Section 9: Ambulatory Chest Raising Exercise. Preparatory position: the patient sits back on the hips, kneels on the bed, and props up both hands in front of him. Movements: ① Flex the arms, the upper body as far as possible prone to the bed and move forward, and then straighten the arms to support. ② restored to the preparatory position, repeated 12 to 16 times (see Figure 5) In this set of medical gymnastics, it should be noted: (1) the beginning of the exercise, the first 1/3 of the above section of the drill, gradually increase after adaptation, until the completion of the whole set of actions. (2) During exercise, there should be a moment’s rest between each section. The number of repetitions of each drill section should be less to more, gradually increasing. Action should be slightly slower. (3) Exercise is allowed to have mild pain, but there should be no severe pain. At the same time, excessive force should be avoided, and the force should be used in combination with the inner strength. (4) Exercise regularly, generally 1 to 2 times a day, and consistently, in order to achieve recovery and prevent recurrence of the role of the disease. Points for recovery from lumbar disc herniation: Acute stage: correct sitting, lying, standing and walking Maintaining the correct posture during the acute stage of lumbar disc herniation can significantly reduce the pain symptoms due to the compression of the spinal cord and nerve roots, and is conducive to the stabilization of the condition. Patients with lumbar disc herniation should sleep on a hard board bed or a hard brown bed. When lying on the back, the knee can be slightly flexed, the whole body can be relaxed, and the waist can naturally fall on the bed; when lying on the side, the knee can be flexed and the hip can be bent, which can reduce the pressure of the herniated discs on the spinal cord and nerve roots. Getting out of bed: Support the upper limbs with all your strength, straighten the waist slowly, and move the center of gravity slowly to the edge of the bed, with the lower limbs on one side landing on the ground first. Then, move the other lower limb down again and stand up with your hands on the edge of the bed. Sitting position Sit with the waist straight and a chair with a hard backrest. The height of the legs of the chair should be equal to the height from the patient’s knee to the surface of the foot. If the chair surface is too high, put a pedal under the foot. ● Standing When standing up from a seat, move the hips forward first to shift the center of gravity forward. Then slowly land on the floor from the front of the chair with both lower limbs, straighten your back, and adjust your center of gravity before standing up. During the recovery period: insist on self-exercise. Necessary functional exercises for lumbar disc herniation patients during the recovery period can accelerate recovery and prevent recurrence. Self-exercise in the following ways can strengthen the muscle strength of the lumbar back, which can increase the mobility of the lumbar spine as well as the stability of the spine. ● Five-point support method Lift the pelvis in the supine position, bend both knees, use the heel, head and both elbows as fulcrums, lift both hips, then slowly fall down, repeat 50 times. This action can increase the mobility of lumbar spine and increase the muscle strength of low back. ●Knee touching chest method Lie on your back with your knees flexed, hold your knees as close to your chest as possible, but be careful not to let your back arch away from the bed, repeat 30 times. ●Flying Swallow Pointing Water Lie in prone position, straighten both upper limbs to the back, at the same time, try to reach back and raise the head and straighten both lower limbs to the back, repeat 30 times. Straight leg raising method Lie on your back, place your hands naturally on both sides of your torso, slowly raise both lower limbs or one side of the lower limbs, straighten and raise the knee as much as possible, repeat 30 times. Leg press Similar to a martial arts leg press. Flex one knee, straighten the other lower limb, straighten the upper torso and press it into the flexed knee, then exchange, repeat 30 times. ● Sit-ups Lie on your back, straighten both knees, tuck in your stomach to lift your torso, touch your feet with both hands, repeat 30 times.