1, preventive self-massage – lumbar eye rub physical laborers, drivers, athletes, the elderly can carry out preventive self-massage – lumbar eye rub, two hands lightly clenched fist, with the eyes of the fist or back of the fist gently buckle hit lumbar eye, or with both hands clenched fist, with the back of the hand knuckle massage lumbar eye, can also be used to pinch lumbar eye at the muscle, on the end of the two hips from the end of the flexion of the place to start, pinching to the lower end of the sacrum down and back 10 times; pinch when the two thumbs, Pinch the two thumbs, index and middle fingers will be pinched up the psoas muscle, the thumb from the top to push down, the following index, middle finger to move down, let the muscle roll up, pinch 1 ~ 2 times a day. 2, waist exercise activities Preparatory posture: body upright to remain relaxed, feet apart and shoulder width, hands crossed. The first section 1 ~ 2 beat: chest out when the arms try to spread back. 3～4 beats: return to the preparatory posture. Beat 5-6: Keep the arms inward as much as possible when holding the chest, elbow joints forward. 7-8 beats: return to the ready position. Repeat the first section. Section 3: Move the upper body parallel to the left, keep the lower limbs and hips still, and raise the arms sideways. 3～4 beats: return to the ready position. Beat 5-6: Move the upper body parallel to the right, keep the lower limbs and hips still, and raise the arms sideways. 7～8 beats: return to the ready position. Section 4 Repeat the first section. Section V 1～2 beats: Cross your arms or move 1～2 beats of the first section. 3～4 beats: Cross your arms or move 1～2 beats of the third section. 5～6 beats: Cross your arms or move 5～6 beats of the first section. 7～8 beats: Cross your arms or move 5～6 beats of the third beat. Section 6 ～2 beats: Hands on hips or 1～2 beats of the first section. 3～4 beats: Hands on hips or 5～6 beats of the third beat. 5～6 beats: Hands on the hips or 5～6 beats of the first beat. 7 to 8 beats: Cross your arms or move 1 to 2 beats of the third stanza. Repeat the fifth section. Repeat the movements of the sixth section. 3.Rehabilitation measures: (1) acute bed rest After the initial offense of lumbar disc herniation, you should rest in bed for 3 to 4 weeks. During this period, you should try to urinate and defecate, eat and wash in bed in order to heal completely. (2) Traction Pelvic traction can be started about one week after the injury. At the beginning, the traction weight is light (about 10 kilograms), traction once a day, each time for 30 minutes. After several times of traction and improvement, the weight of traction can be gradually increased (20-25 kilograms). After ~ 2 courses of traction therapy, lumbago and lower extremity string numbness, pain symptoms have significantly improved, the backward bending pain is obvious, traction may make the symptoms worse, so traction therapy should be careful. (3) physical therapy can be carried out early ultrashort wave, magnetic therapy, direct current plus traditional Chinese medicine. Physiotherapy can also be used in conjunction with traction and massage, and most people have better results. (4) Massage therapy can be broadly divided into two categories: Chinese medicine and Western medicine massage. Western massage techniques focus on opening the intervertebral space, relaxing the lumbar soft tissues, sometimes using the side trigger right trigger technique. The purpose is to make the protruding intervertebral disc to return or make it rupture, so that the protruding nucleus pulposus spreads around the nerve root and is absorbed or fibrosis to reduce the pressure. After the symptoms are significantly reduced, the patient is then protected with a girdle for 2 to 3 months, after which the patient resumes daily activities and exercise. Most Chinese medicine massages use acupressure. Most people use a combination of Chinese and Western medicine massage techniques to achieve better results. (5) Medical gymnastics The purpose of medical gymnastics is to develop the strength of the low back, expand the capacity of the spinal canal, and correct the lumbar deformity. Medical gymnastics can be composed of upper and lower limbs and lumbar and abdominal activities. Most of them are started gradually after the pain is obviously reduced, and the first is easy and then difficult. Start by lifting the low back and hips in the supine position with knees bent and repeat 5-10 times. Each time after lifting the waist and buttocks to maintain 10 seconds before moving on to the next. To be practiced for 3 to 4 weeks, you can take the prone position under the practice of lumbar back muscles, commonly known as the two stilts, continue to practice for a period of time, and then increase the holding knee lumbar rolling exercises, to expand the volume of the spinal canal and increase lumbar flexibility. General medical gymnastics, especially the lumbar back muscle exercises should be continued for quite a long time (about half a year), in order to achieve a more consolidated effect. After the above rehabilitation treatment, about 80% of patients with lumbar disc herniation can be basically cured. However, attention should still be paid to prevent recurrence. A small number of patients who have not been cured for a long time and are unable to live a normal life or have obvious nerve compression symptoms need to consider surgical treatment.