Lumbar disc herniation, a disease of the locomotor system, is a common and frequent disease in orthopedics. Its early symptoms are only soreness or swelling of the lower back after exertion, which can be recovered after rest. In severe cases, the pain can lead to limitation of spinal movement, with radiating pain along the sciatic nerve to the lateral calf, dorsum of the foot or toes, affecting basic daily life. If you have a herniated lumbar disc, treating it along with some exercises will make your disease heal faster. Today we introduce you to a very common and suitable exercise exercise at home, the Flying Swallow exercise, to help exercise the muscles of the low back. The specific method of operation is the person lying prone in bed, successively do double lower limbs alternate lifting, double lower limbs lifting at the same time, upper body rear extension lifting, both ends of the body at the same time lifting off the bed and other actions, the above actions more than ten times each, adhere to 30 minutes of exercise every day. Whether or not you can do sports with a herniated lumbar disc depends on the patient’s condition. Generally speaking, during the acute attack of lumbar disc herniation, one must rest on a hard bed and take relative therapeutic measures as appropriate, and physical exercise is absolutely prohibited. During the remission period, or when there are only mild symptoms, the patient may participate in physical exercise appropriately, but make sure to do it slowly, control the amount of exercise, and avoid strenuous exercise. In addition, if a lumbar disc herniation has already occurred, strenuous sports such as basketball, soccer, badminton and other intense sports should be avoided. Swimming is more suitable for patients with lumbar disc herniation, so pay attention to your situation and choose the right sports for you, and seek medical attention once you experience discomfort in your back and legs.