(1) the unarmed exercise method Zhu Guomiao, Department of massage, Shanghai Seventh People’s Hospital (1) the sick bedridden, can not actively exercise: in the supine position under the waist pillow thin pillow, under the waist pillow height from the height of a packet of toilet paper, gradually increased to the height of 5-8 packets. If the pain can be tolerated, try to extend the time of supine lumbar pillow for 3-5 hours. Other time can be flexed hip and knee left and right alternate lateral position, also can still supine position, double lower limbs elevated on the folded quilt, in order to reduce the lumbar forward bending angle. (2) seriously ill can not get out of bed, but in bed can be active exercise: exercise requires the exercise should be focused on the exercise parts, while with breathing exhalation, those who have the conditions can play soft music accompaniment, exercise to a slight sweat when the best effect. ① leg lift and waist extension exercise: supine position. The first 4 beats for the left and right alternating straight back lift, lift the greater the better. The first beat lift the left leg, the second beat recovery, the third beat lift the right leg, the fourth beat recovery. After four beats for the waist extension movement, the fifth beat for the hands lift, the sixth beat for the waist extension movement (so that the waist out of bed), the seventh beat waist restored flat, the eighth beat for the hands up recovery. Do a total of four 8 beats. ② hip flexion and extension exercise: supine position, the first beat flexion of both hips and knees, the second beat lifting the upper body, the third beat upper body recovery, the fourth beat flexion of the hip and knee recovery. Do a total of four 8 beats. ③ stretching legs and waist exercise: prone position, both elbows flexed on the bed. The first beat is a straight backward movement, the second beat upper body backward extension, chest up (at this time only elbows, abdomen on the bed, backward extension so that the lower limbs and upper body in an arch shape), the third beat double lower limbs restored flat, the fourth beat upper body restored flat, a total of four 8 beats. (3) can get out of bed, the following exercises are feasible: ① posterior extension exercise: standing position, equal shoulders separate the lower limbs, hands up, palms forward, so that the waist force rear extension and immediately return to upright position, do 4 beats. Then feet together, hands clenched fist placed on both sides of the waist, still do lumbar back extension activities, and immediately return to upright position. But in the back of the waist extension exercise when both fists forward to push the waist, to increase the waist back extension range, do 4 beats. Before and after a total of 8 beats. Do a total of four 8 beats. ② lateral extension exercise: standing position, feet together, the same action as above after 4 beats posture. The first 4 beats of this movement waist to the left side of the back extension, after 4 beats waist to the right side back extension. To the left side of the back, the left side of the waist fist to the right front push waist; to the right side of the back, the right side of the waist fist to the left front push waist, in order to increase the waist to the back side of the amplitude. Do a total of four 8 beats. ③ spin waist movement: standing position, feet equal shoulder separation, hands up, palms forward, first forward, left, backward spin waist, restore the upright position, a total of 4 beats; then forward, right, backward spin waist, restore the upright position, a total of 4 beats. Do a total of four 8 beats. Spin waist as far as possible to the side, backward hard spin, the effect will be better. Effect: The above exercise targeted to strengthen the exercise of the lumbar back muscles and abdominal muscles, can significantly enhance the soft tissue around the spine to maintain and protect the lumbar spine and lumbar intervertebral discs, can slow down the degeneration process of the lumbar spine and intervertebral discs, so as to effectively prevent and treat the occurrence of lumbar intervertebral disc herniation; at the same time, because the exercise method is mainly through the lumbar back extension movement to make the nucleus pulposus move forward, to avoid the constant impact of the nucleus pulposus backward Therefore, it also further strengthens the preventive and therapeutic effects on lumbar disc herniation. It can be used as one of the main treatments in the early stage or recovery period of lumbar pain, and also as an adjunctive treatment in conjunction with other treatment methods. 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