The number of patients with lumbar disc herniation is increasing and is trending younger, with the youngest patient we have seen with lumbar disc herniation being 14 years old. It is important to recognize that for most patients with mild to moderate cases, further treatment can be avoided by taking care of personal posture. According to the anatomical structure of the spine and back muscles, individuals can increase the tension of the lumbar and back muscles by choosing some physical exercises that are beneficial to the trunk position, especially the back muscle groups, which can effectively prevent and assist in the treatment of lumbar disc herniation. It can also prevent recurrence after treatment, reduce pain in life and work, improve the quality of life and prolong the years of exercise. Upright position exercise Tiptoe exercise: upright position, feet together, heels rhythmically lift off the ground and put down. Kicking exercise: cross the waist with both hands or hold the object with one hand, and kick and extend the legs forward and backward rhythmically and alternately. Turning waist movement: natural standing, feet apart and shoulder-width apart, both arms flexed and stretched out, by the upper arm torso rhythmically swing left and right, drive the waist rotation. Suspension movement: both hands grasp the bar or door frame, both feet suspended, the waist as much as possible to relax. Backward walking: the same as the normal walking posture, in the opposite direction, with the head slightly backward and the back muscles relaxed. Mat exercise (or in bed) Leg flexion: supine position, alternate knee flexion and lift both legs, keep the thighs as close to the lower abdomen as possible. Raise the waist: supine position, bend both knees, bend the hands on the side of the body, raise the waist as much as possible, raise the chest. Back extension: prone position, both arms and both legs naturally straight, both legs alternately lift upward as much as possible. Proper exercise methods and a treatment pathway that fits your needs are the key to preventing and treating lumbar disc herniation. Adhering to regular, irregular and irregular twisting, turning and bending activities of the lumbar part can enhance the vitality of the nucleus pulposus, make the nucleus pulposus absorb more water and nutrition, indirectly increase the nutrition of the lumbar intervertebral disc fibers, delay the degeneration of the fibrous ring, reduce the chance of rupture of the fibrous ring, help increase the coordination between the lumbar muscles, ligaments, joint capsule and the fibrous ring of the lumbar intervertebral disc, and is the prevention of lumbar intervertebral disc herniation. disease and the best way to treat lumbar disc herniation I. Points to note. Choose several exercises that are relatively simple, convenient, feasible and suitable for you and practice them regularly, irregularly and from time to time. Before carrying out exercise must strengthen the preparatory activities, especially the activities of the lumbar back; after exercise pay attention to their own finishing relaxation or ask people to massage and relax each other, but also regularly to the specialized health care department to do special massage relaxation. Pay attention to your body posture, sitting posture, lying posture, so that the body, especially the back muscles to feel comfortable and relaxed. Pay attention to the warmth of the body, especially the back muscles: spasms of the back muscles are prone to recurrence when they get cold. Move your back and pay attention to your body posture before lifting and carrying heavy objects. Do not overexert yourself. Strengthen nutrition, eat more substances with high calcium content (fish, shrimp, bones, etc.), as well as foods containing protein and various vitamins to ensure balanced nutrition.