There are two main methods to exercise the lumbar disc: one is to bend over and exercise; the other is to raise the waist, that is, to raise the chest and back. The purpose of the bending exercise is to enhance the strength of the fibrous ring and the longitudinal ligament, because the disc tissue is usually protected by the fibrous ring outside, will not easily protrude, under the protection of the fibrous ring disc and the nerve and spinal cord behind is isolated, the general disc protrusion is in the case of violent bending, the strength of the fibrous ring and the strength of the longitudinal ligament behind is not strong enough, not solid enough, resulting in the disc tissue In the case of violent bending protrudes the fibrous ring, backward extrusion of nerves, so usually do slowly bending exercise, slowly increase the angle and intensity of bending, control in the absence of any pain symptoms slowly training to enhance the strength of the fibrous ring and longitudinal ligament. To increase the strength of the core muscles of the back, the main practice is to lift the chest and back, such as prone position of the small swallow fly action, head up to lower limbs while lifting, training the core muscles behind, and supine position training four-point support, three-point support, which also train the core muscles of the back, the core muscles of the back after strong strength of the spine stability can be enhanced, resulting in the longitudinal ligament, the protective strength of the fibrous ring increased, the fibrous ring rupture The opportunity will be reduced. So the training of the lumbar disc must be gradual and slow training to enhance stability and prevent lumbar disc herniation.