Patients with lumbar disc herniation can engage in sensible self-treatment by performing lumbar exercises. This is very important for the treatment of lumbar disc herniation, it can assist the treatment and accelerate the recovery. Cangzhou City People’s Hospital pain Zhang Huanfeng 20 ~ 40 years old young adults is the high incidence of lumbar disc herniation, which is mainly due to the young adults is the main labor intensity of the main engaged in the lumbar vertebrae are easy to be damaged, and with the popularity of computers and changes in the way of work, long-term “sedentary”, “work” of the urban city, “sedentary”, “work”, “sedentary”. With the popularization of computers and changes in work styles, long-term “sedentary” and “deskbound” urban white-collar workers have gradually become a high incidence of lumbar disc herniation. In the absence of surgical indications, lumbar disc herniation can be treated satisfactorily by adhering to reasonable conservative treatment. There are many methods of conservative treatment, including traditional conservative treatment, traditional Chinese medicine massage treatment, modern special therapy (such as knife, nerve block treatment, sacral impact therapy, physical therapy, traction, etc.) and self-treatment and other treatment methods. The following four self-therapy: 1, McKenzie gymnastics McKenzie medical gymnastics can be simply divided into three sections: the first section: prone position, hands on both sides of the body, head to the side. Breathe deeply, completely relax the waist. Maintain for 4-5 minutes. Section 2: On the basis of the first section, raise your head. Support your upper body with your forearms and elbows, and try to relax and stretch your lower back. Breathe normally and hold for 4~5 minutes. (Section 3: Based on the second section, support the upper body with the palms of the hands, straighten the elbow joints and relax the lower back. Maintain for 4~5 minutes. (Figure 3), back to the first section. 2, flying swallows point water hands behind the back, head and chest up, legs straighten as far as possible backward, like swallows flying, so that the lumbar muscles contract, tense, try to adhere to, can not bear when you can take a short break, and so on and so forth. 3, five-point (three-point, four-point) support five-point support method: first of all the patient needs to lie on their backs on the bed, remove pillows and lie down on bended knees; then, the patient needs to use both elbows and the back of the bed, abdominal and buttock Lift upward, relying on the head, elbows and feet of the five points to support the weight of the entire body; three-point support method: in the five-point support method on the basis of the upper limbs will be lifted off the bed, and lasted for 3 to 5 seconds, and then the lumbar muscles to relax, put down the hips to rest for 3 to 5 seconds for a cycle. 4, backward walk backward walk alternately backward strides, to enhance the strength of the posterior thigh muscle group and the lumbar and back muscle groups, lumbar ligament elasticity enhancement, lumbar spine stability, and the lumbar vertebrae. The elasticity of the lumbar ligaments is enhanced, the stability of the lumbar spine is enhanced, and the functions of the bones, muscles and ligaments are restored, so the lumbar pain is reduced or even disappeared. In addition to the above four points, in our daily life, we should pay attention to sleep on hard board beds, maintain good living habits, pay attention to the lumbar warmth, pay attention to the posture of labor and exercise, wear more flat heeled shoes and swimming, the usual diet, pay attention to the nutritional structure, reduce weight are on the lumbar intervertebral disc herniation recovery is helpful.