Lumbar disc herniation is a common disease that occurs easily in sports and white-collar office workers. It is caused by trauma or other causes of rupture of the intervertebral disc fibrous ring, which causes the nucleus pulposus to protrude from the disc, thereby compressing the nerve roots and causing back and leg pain. Introduce a combination of sinking waist inclined plate technique. This method is very effective in the treatment of lumbar intervertebral herniation, and its advantages are: the patient basically has no pain during treatment, quick results, simple method, and suitable for promotion. The symptoms can disappear in a few times. (1) prone sink waist method: the patient lies prone on three pillows in front of the chest and three pillows on the thighs, the waist without any pressure to sink naturally for ten to fifteen minutes, this posture can make the lumbar vertebrae posterior margin gap smaller, push the herniated nucleus pulposus into the intervertebral disc space. (2) supine sink waist method: the patient lies on his back on a high pillow, a pillow at the buttock tailbone, legs flexed in front of the chest, hands clasped, the waist naturally sinks for more than fifteen minutes. This posture can make the posterior margin of the lumbar spine gap increase, using the power of the ligament to push the protruding nucleus pulposus into the intervertebral disc gap. The above two postures as the main exercise method, at least twice a day, each time do one to two potential. After the patient has gone through self-treatment and the back and leg pain has basically disappeared, two more postures to strengthen the function of the back and back muscles are added. (1) Prone fish leap posture: the patient lies prone on a flat bed, the waist is held up on the bed, and the head and feet are cocked upward more than ten times. (2) Standing leg rest: standing posture (hand can hold the pole), the affected leg is straightened and rested for more than five minutes. Patients with severe lumbar disc herniation, after doing the prone sink waist method and supine sink waist method, ask someone to help, and then do the “inclined plate so that the vertebral body rotates, which helps the herniated nucleus pulposus back into the intervertebral disc. For the elderly or frail patients suffering from lumbar disc herniation, unable to do the prone sink waist method and supine sink waist method, can be used to treat the patient lying on his back on a high pillow, buttock tailbone pad a pillow, so that the waist natural sinking method, can also be effective. Sink waist exercise method into can effectively prevent sedentary caused by lumbar injury.