I would recommend you to take rest for ten days and consult a Physiotherapist for electrotherapy and exercise therapy as soon as possible.

Now a days disc bulge is not an issues. The issues is that how to prevent disc bulge. So now before doing anything u should consult a physio and try to under about ergonomic. Your long driving is may be create a worst situation bcoz there is more chances to compress a nerve during long driving so for a week i should avoid driving and take rest, icing. And than start some strengthening exercise according to physio.

Keep your low back muscles at complete relaxation posture at sleeping time by placing a thick pillow under your knees in supine lying position or between the knees in side lying position. 

Please keep a towel roll or you can order a Mckenzie roll to support your low back in sitting posture all the time, especially while driving. Maintain a 90 degree angle at your hip and knee with feet on the floor when in office or driving. Do not bend and rotate on either sides as it may pinch the nerves at the back. Practice good ergonomics and squat down on your knees keeping your legs apart to lift up objects from the floor. Get a Physiotherapy consult to know the right exercises to align your spine, strengthen your core muscles and help with your disc symptoms.

Hi by this side Dr kp singh I read your query, according to your update you are suffering by PIVD ( lower back), yes in future this problem will increase if you did not get proper treatment, Advice- take break from your job for 10 days initially Physiotherapy treatment- for 15 days        Us therapy 8minutes        Tens 15 minutes        Ice pack for 5minutes        Hot pack for 10 minutes       After 1 st or 2nd day exercise will Start Use volini ointment twice a day at painful area, And you can contact me for consultation      

Do piriformis stretch. Search on YouTube.

Hello Sir, Back pain can occure for a number of reasons, including injury, aging,illness and diseases. Try yoga, squats to relince temporary back pain. It's very easy way to relived tightness in your back while strengthing the muscles in the hips and bult. Strengthening the muscles in your belly,along with your spine,is a great way to prevent pain and injury. Thank you!

Hi there Assuming that you have consulted a doctor who has confirmed a diagnosis of L4-L5 disc bulge it would be prudent if travel distance can be better managed as it can strain the lower back. The recovery depends on extent of disc bulge i.e if mild to moderate, prognosis is better.