Lumbar disc herniation is most common among young adults, especially among manual laborers or workers who sit and stand for long periods of time. For example, drivers and clerical workers often suffer from low back pain, leg pain, and numbness of the limbs due to incorrect or sedentary sitting postures, which ultimately leads to lumbar spondylosis. The intervertebral disc is located between the vertebrae and consists of a tougher outer layer and a soft gelatinous core, which is elastic and has four major functions: connection, stabilization, shock absorption, and movement. When the human body exerts too much force on the back, the gel-like material inside the disc will be squeezed out from the fragile point of its outer layer, compressing the nerve root and causing pain. When the intervertebral disc is damaged by external forces, the soft material in the center will be pushed out of the outer layer from a weak point under pressure, causing the intervertebral disc to lose its cushioning effect and press on the nerves above the extruded part of the disc, resulting in pain. Among the 23 intervertebral discs in the human body, lumbar 4 and lumbar 5 sacral vertebrae are particularly prone to herniation. When the acute symptoms of herniated discs are relieved, it is necessary to carry out gentle exercises to enhance the strength of the lumbar and dorsal muscles and restore the mobility of the spinal column, such as flying swallows pointing to the water, straight-legged lifting and supine arching bridges. Flying Swallow Water Point Prone position, both upper limbs straight against the side of the body, with the head, shoulders to drive both upper limbs to the back above the lift; and then both lower limbs straight leg to the back on the lift; and finally will be the two movements at the same time such as the action of swallow water point, repeated 10 to 20 times. Straight leg raise Lie on your back with your legs straight and put your hands on the side of your body naturally. Straight leg raising action, the angle can be gradually increased, double leg raising or double lower limbs alternately raised, each time to do 10 to 20 times. Note: the angle of lifting both lower limbs should be according to the patient’s tolerance, should not be forced, pain that is put down. Supine arch bridge When lying on your back, cross your waist with both hands as a support point, bend your knees at 90°, put your feet on the bed, support the upper body with the occipital part of your head and both elbows, support the lower body with both feet, and form a half-arched bridge shape to raise your torso. When lifting the torso bridge, the knees slightly to the sides apart, repeated 10 to 20 times. Special emphasis, usually the forward bending action should be strictly controlled, lifting or moving heavy objects can not bend, but should squat, and then stand up, keep the waist straight, and avoid participating in the need to twist the waist of the labor and overweight, to prevent the recurrence of symptoms. Sleep on a hard bed, avoid soft beds and do not sleep on Simmons. Avoid catching cold and craving for cold and raw food, strengthen the protection of the lower back, it is best to wear a waist protector, one is to prevent cold, the second is to play a role in sports protection.