Self-rehabilitation exercises for lumbar disc herniation are divided into: a. Acute phase 1, lying position: patients with lumbar disc herniation should sleep on a hard bed, knees slightly flexed when lying on their backs, a small pillow under the N fossa, the whole body relaxed, the waist falls naturally on the bed. When lying on the side, knees and hips are flexed, and one upper limb is naturally placed on the pillow. 2, out of bed: from the prone position to prone position, both upper limbs propped up, waist extension, body weight slowly move to the side of the bed, one side of the lower limbs first, then the other side of the lower limbs and then move down, hand on the head of the bed to stand up. 3, sitting position: sitting position waist straight, the chair should have a hard backrest. The chair leg engagement is equal to the height of the patient’s knee to the foot. Sitting position, the knee is slightly higher than the hip, if the chair surface is too high, can be a pedal under the foot. 4.Rising seat: if you stand up from the seat, one side of the lower limb from the side of the chair to the rear, straighten the waist, adjust the center of gravity and then stand up. Second, the recovery period Recovery period to do self-exercise, so that the low back muscle strength, one can increase the lumbar spine mobility, two can increase the stability of the lumbar spine. 1, supine pelvic lift: supine position with knees flexed, with the foot and back as a fulcrum, lift the pelvis, and then slowly fall, repeated 20 times. The action can correct the lower pelvis anterior tilt, increase the lumbar spine curvature. 2, hold knees touching chest: supine position with knees flexed, hands hold knees as close to the chest as possible, but be careful not to arch the back out of bed. 3, side lying leg lift: side lying upper leg can be straight, lower knee slightly flexed, upper leg side lift, and then slowly put down, repeated dozens of times. 4, crawl with knees touching elbows: both knees and upper limbs propped up prone: relax the waist and slowly sink, repeat 10 times, one side of the lower limb straight, bend the knee so that it touches the elbow joint on the same side as far as possible, repeat 15 times. 5, straight leg raise: supine position will be hands pressed under the hip, slowly lift both lower limbs, the knee joint can be slightly flexed, and then put down, repeat 15 times. 6, leg press: sitting on the bed, one knee slightly flexed, the other lower limb straight, the trunk leaned forward to press to the straightened lower limb, and then exchanged into the other lower limb. This action can also be performed in the standing position, the lower limbs on the back of the chair in front. 7, knee crunches: supine position, both knees flexed, tucked so that the trunk lifted, hands touching the knees. 8, swimming: medical gymnastics to deal with “lumbar disc herniation” According to evidence-based medical analysis and evaluation of the diagnosis and treatment of lumbar disc herniation, it was concluded that exercise therapy is both economical and effective. Another study confirmed that people with strong lumbar muscles have less lumbar disc herniation, which also disproves the effectiveness of exercise therapy focusing on muscle strength training. 1, “double bridge” exercise lying on his back, legs flexed, feet flat on the bed, waist force to make the body leave the bed. Bow your body as much as possible to maintain balance. Hold for 30 seconds for 1 time. 10 times / group, 2 to 3 groups / day. 2.”Little swallow flying” exercise Lie prone on the bed, behind the hands, legs together, waist force, so that the head and legs away from the bed at the same time. Hold in the most forceful position until exhaustion for 1 time, 5-10 times / group, 2-3 groups / day. This exercise mainly exercises the lumbar back muscle strength. 3, flexion leg sit-up supine position, legs hip flexion knee, feet flat on the bed, upper body lift, so that the shoulder blades leave the bed. The upper body should not be raised too high, so as not to increase the load on the lumbar spine. Hold until exhaustion for once, interval 5 seconds. 5-10 times / group, 2-3 groups / day. This exercise mainly exercises the rectus abdominis and external abdominal oblique muscles. 4, upright / prone position back kick upright or prone position, kick the leg to the rear, the knee is not flexed, first the left lower limb after the right lower limb, lumbar muscles have a sense of stretch, 20 ~ 30 times / group, 2 ~ 3 groups / day. This exercise mainly exercises the lumbar back muscles muscle strength.