Hello, according to your description, lumbar disc herniation can't do strenuous exercise and can't climb mountains. When climbing a mountain, the body tends to lean forward, which is not good for the lumbar spine.

The following exercises are recommended:

(1) Small-angle flexion, extension, lateral bending, rotation and rotation of the spine.

(2) Squat-standing-chest lifting activities.

(3) slow squat.

(4) Walking and exercising alternately in fast and slow steps.

(5) If there is scoliosis, the body stands upright against the wall, the middle finger of both hands sticks to the trousers seam, and the middle finger of one side slides down along the trousers seam, and the spine gradually bends to the limit and then recovers. Those whose spine bends to the right should do the left bending movement, and those whose spine bends to the left should do the right bending movement.