Recently many readers have left messages asking me to recommend some functional exercises for the lumbar back muscles, in fact I would like to say that many functional exercises are good, the key is still to adhere to them, while always paying attention to avoid the recurrence of disc herniation triggers. Here are two clinically effective functional exercises recommended, many people may also have heard, but my advice is to hope that you can adhere to, for their own body responsible, training time to 3-6 months is appropriate. 1, five-point support method: five-point support method is a relatively simple way to exercise the low back muscles. But from the clinical effect is very good, so, here is a recommendation for you. The so-called five-point support, that is, with the head, elbows, feet, the five points to support the whole body, supine position with knees flexed, according to the above five-point support, lift the pelvis and shoulders, try to lift the abdomen and knee joints flat, and then slowly put down the whole process for a movement, each time adhere to 20-30 for a cycle, 2-3 cycles of exercise every day before going to bed. 2, small swallow fly: small swallow fly this action is a little more difficult than five-point support hair, but for young patients I still recommend small swallow fly action, the specific practice: prone on the bed, hands behind the back, force chest lift, so that the head and chest out of bed, while the knees straighten, two thighs force backward also leave the bed, for about 5 seconds, and then muscle relaxation fall, rest 5 seconds for a cycle. Exercise twice a day is better, exercise may be difficult at the beginning because of back pain or strength reasons, the number can start from less, gradually increase the amount to the low back muscles appear mild soreness is appropriate. 3, other: there are also many other exercises on the lumbar disc herniation has a relieving effect, such as hanging a bar, walking backwards and so on, the specific will not be detailed, the effect is not as universal as the above two methods. In general, functional exercise is an important factor in relieving lumbar disc herniation, but it must be strictly regulated and consistent. Finally, I wish all those who are troubled by low back pain relief through appropriate methods.