The incidence of lumbar disc herniation is getting higher and younger, and in the clinic, many patients ask, “Doctor, what exercises are more appropriate for me to do? How should I exercise?” The lumbar back muscle plays a very important role for the entire spine. Exercising the lumbar back muscle can effectively relieve chronic back pain caused by herniated discs, but there are certain limitations, so for patients with mild symptoms, or some who do not want to choose surgery, it is worth trying. Exercise can be prone to the bed, go to the pillow, hands behind the back, force the chest to lift the head, so that the head and chest leave the bed, while the knee joint straight, the two thighs force backward also leave the bed, for 3 to 5 seconds, and then muscle relaxation rest 3 to 5 seconds for a cycle, this method is commonly known as “swallow fly” or “small swallow fly “; for the lumbar muscle strength is weak or obese people, the above method is more laborious, you can use the “five-point support” method of exercise, lying on your back in bed, to pillow bending knees, double elbows and back against the bed, the abdomen and hips up, relying on the shoulders, double elbows and feet which five points to support the The entire body weight for 3 to 5 seconds, then relax the lumbar muscles, put down the hips to rest for 3 to 5 seconds for a cycle.