Self-exercise of lumbar disc herniation is divided into: a. Acute phase 1, lying position: lumbar disc herniation patients should sleep on a hard bed, supine knee slightly flexed, N fossa under a small pillow, the whole body relaxed, the waist naturally fall 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 extremities forcefully propped up, waist extension, body weight slowly moved to the bed, one lower limb first, and then the other lower limb then moved down, hand holding the head to stand up. 3, sitting position: sitting position waist straight, the chair should have a harder backrest. Chair leg engagement and the height of the patient’s knees to feet equal. 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, the lower knee slightly flexed, the upper leg side lift, and then slowly put down, repeated dozens of times. 4, crawl with the knee touching the elbow, both knees and upper limbs propped up prone: relax the waist slowly sink, repeat 10 times after the lower limb on one side 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 sit-ups: supine position, both knees flexed, the abdomen so that the trunk lifted, hands touching the knees. Medical gymnastics to deal with “lumbar protrusion” 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. Other studies have confirmed that people with strong lumbar muscles have fewer lumbar disc herniations, which also confirms the effectiveness of exercise therapy focusing on muscle training. “Double bridge” exercise Lie on your back, legs bent, feet flat on the bed, waist force the body out of the bed. Arch your body as far as possible to maintain balance. Hold for 30 seconds for 1 time. 10 times / group, 2 to 3 groups / day. “Back flying” exercise Lie prone on the bed, hands behind your back, legs together, waist force, so that the head and legs at the same time away from the bed. 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. Flexion leg sit-ups Supine position, legs bent at the hip and knee, feet flat on the bed, upper body lift, so that the shoulder blades leave the bed. The upper body should not be lifted too high to avoid increasing 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.