Herniated lumbar disc exercise methods include pulling, massage, strength training, aerobic training and so on. 1. Pulling: pulling the gluteal muscle group, hamstring muscle and calf triceps muscle can increase the length of the nerve, relieve the nerve tension caused by the nucleus pulposus and relieve the pressure of the nucleus pulposus on the nerve. Avoid pain when pulling. 2. Massage: Massage the gluteal muscle group, hamstring muscle, calf triceps, can effectively improve muscle elasticity and extensibility, increase body flexibility, relieve fatigue, prevent injury. Massage pay attention to avoid pain, and the combination of pulling and pulling to strengthen the muscle elasticity. 3. Strength training: iliopsoas, erector spinae, gluteus and posterior thigh muscles (biceps femoris) resistance training, which can enhance the muscle strength around the spine, play an important role in assisting the spine to share a certain load, reasonably compensate for the pressure on the muscles to prevent the nucleus pulposus from further protruding, and maintain the stability of the spine. 4. Aerobic exercise training: it has a promoting effect on cardiorespiratory function, that is to say, it increases the physical ability of patients and regulates their mood, but at the same time, it is important to pay attention to the intensity of the exercise in several phases, reasonably allocate the time for exercise, and communicate with the patients in a timely manner, so as to prevent the injury of patients caused by the exercise prescription. After the lumbar disc herniation, it is recommended to exercise under the guidance of doctors and therapists, do not train on your own, so as not to cause injury.