1.Why herniation occurs Lumbar disc herniation is a common clinical multifactorial disease, mainly refers to a series of symptoms and signs caused by the rupture of the fibrous ring of the lumbar intervertebral disc and the protrusion of the nucleus pulposus tissue to compress and stimulate the lumbar medullary nerve roots on one or both sides of the corresponding level, and is the main cause of low back pain. The prevalence of low back pain is high, with 85% of the population experiencing low back pain during their lifetime. At least 30% of the population in industrialized countries experience low back pain and sciatica in their lifetime, with lumbar disc herniation accounting for approximately 85% of this. Lumbar 4-lumbar 5 and lumbar 5-sacral 1 herniations involving the nerve roots of lumbar 5 and sacral 1 are the most frequent, with an age prevalence of 40-50 years. The risk factors include excessive pressure on the lumbar spine, excessive twisting and flexion of the lumbar spine, poor posture, obesity, smoking, occupational factors including heavy physical labor and prolonged driving, etc. The above reasons cause excessive pressure on the nucleus pulposus, rupture of the fibrous ring, and strain on the muscles and ligaments around the lumbar spine, causing instability of the joints and aggravating the protrusion. 2, what to do after the protrusion, the need for surgery The lumbar disc protrusion is not terrible, and there is no need to worry too much. Good lifestyle habits and systematic treatment can effectively reduce the adverse effects of a herniated lumbar disc. In addition, the clinic often sees patients whose imaging performance does not match their symptoms. That is, simply put, a herniated disc cannot be simply defined as a herniated disc on imaging, but needs to be combined with symptoms and signs. The disc herniation we are talking about is discogenic low back pain. Some patients have low back pain that is not actually caused by a herniated disc, but will simply be attributed to the herniation. And in patients with herniated discs, the benefit of surgery is also demonstrated within a year, but as time goes on, the statistical difference between its symptomatic improvement and that of conservative treatment narrows. Non-progressive neurological dysfunction (except cauda equina syndrome) can be treated non-operatively . Clinical improvement can be expected. If surgical treatment is necessary, it can often be delayed for 6-12 weeks to allow an appropriate opportunity for improvement. The simple fact is that if there are no bowel problems and progressive muscle strength loss, conservative treatment can be attempted. 3, how to prevent and treat (1) rest: bed rest time, 2-4d is recommended. Because of the posterior lumbar extension movement, L4/5 is more involved and it is not recommended to do too much of such movement. Sleeping on an overly hard bedpan is not recommended at this time. When the condition enters the recovery period, it can be combined with moderate functional exercises, and lumbar girth fixation is not recommended to be worn for more than 1 week. (2) Appropriate exercise: Recent studies suggest that limiting lumbar flexion in the early morning can significantly reduce pain in patients with chronic pain, decrease the incidence of injury, and reduce the dose of medication used by patients. In addition, proper posture can help reduce pain, with anterior lumbar flexion focusing and reducing pain, while lumbar lordosis can exacerbate pain symptoms. (3) Nerve block therapy, acupuncture, tui-na and small acupuncture treatment can clearly reduce pain at trigger points in the lumbar legs and relieve muscle spasm. Reduce painful irritation. (4) Minimally invasive treatment: Minimally invasive treatment of discoscopy, which has emerged in recent years, is a better choice modality for patients with exact discogenic low back pain. (5) Chinese medicine: specifically, there are herbal soup and patch therapy. 4.How to exercise Combined with your protrusion you can do the following two exercises: (1) rocking chair: lie on your back, flex your hips and knees as much as possible, wrap your hands around your legs, nestle your ten fingers together, and lower your head so that your spine is in an arc. With the help of waist and hip muscle contraction generated by the lumbosacral drop force, so that the body head up and legs down, legs up and head down, alternating as a rocking chair swing. (2) natural standing, hands forked waist, first forward to explore the body, to bend into 45 °, slowly raise the head, followed by the head left, followed by the head to turn the same left, do 10 a 20 times each.