One: Walk backwards. Walk back with your chest out, swing your hands back and forth naturally, take a bigger step and count 500 steps silently. Go outdoors on the flat ground in sunny days and indoors in rainy days. This kind of movement for lumbar disc herniation is still relatively common. Two: hit the waist. Stand with your legs slightly apart, make fists with your left and right hands, and then slap the protrusion of lumbar intervertebral disc backwards in turn. Do it 50 times, and the intensity should be tolerable. This is also one of the exercise methods for lumbar disc herniation. Three: twist your waist. Stand with your legs together, arch forward and squeeze your waist and hips until you reach the limit, then retract. This is repeated 15 times. This is also an exercise measure for lumbar disc herniation.