Flying Swallow point water law that morning or night in bed so that the body is prone position, double lower limbs straight, double upper limbs placed on the side of the body, palm upward, at this time the lumbar muscles, upper limb muscles and lower limb muscles at the same time to force contraction, as far as possible to make the upper chest and the lower abdomen away from the bed surface, keep 10 ~ 15 seconds, and then put down to rest for a few moments, continuously do 5 ~ 10 times. Supine buttock lifting method, also known as the arch bridge, that is, every morning or night lying on the bed, elbows on the bed, knees slightly bent, head on the pillow, the back muscles and buttock muscles and thigh muscles contracted, chest, buttocks, was an arch bridge shape, keep half a minute or so, and then recovered, so continuously do 5 ~ 10 times. (1) supine position exercise method: ① double elbow flexion down to support the back of the elbow, tilt the head and lift the chest. ②Shoulder and heel support when lifting the buttocks. ③ Alternate straight leg raises or straight leg raises. (iv) Lift the chest, abdomen and pelvis while supporting the head, both elbows and heels. (2) Prone position exercise method: ① Lift the head and upper body while supporting with both forearms. ② Alternate straight legs to start backward. ③ Put your hands behind your back and raise your head and upper body. ④ Flying Swallow, that is, the upper limbs backward, head and back as far as possible backward, the lower limbs straight backward, the whole body up, let the abdomen on the bed. (3) standing position exercise method: ① lumbar back muscle extension and flexion exercise. ② Straight leg swing back and forth. ③ Lateral body movement. ③ Sideways movement. ④ Turning movement. ⑤ Backward stretching exercise. (4) Playing tai chi: slow and gentle movements, most suitable for people with lumbar disc herniation. (5) Maintaining correct posture and body position.