Manipulative physiotherapists like me can push the bulged disc, back to it's normal place I'm coming to OMR chennai for consultations this Saturday

Don't do gym With physiotherapy treatment do strength exercises in gradually process

Do the cat/cow stretch. Get on all fours, with your arms straight and your hands directly under your shoulders; your knees hip-width apart.

You need proper Rehab program under experienced physiotherapist , it's Rehab is time taking , keep patience and do exercise under supervision you will be fine don't worry . As your bulge is posterio lateral , difficult to set proper selective muscle stretching and streanthing is the only way to get back normal and manage it . Doing gym without knowing which muscle you need to target will not help. Get done proper assessment and work with physio to regain needed muscle streanth and length . Manual therapy can help you a lot too . Other then this you check what changes u can make at your work place to prevent respective inflammation under ergonomic advice . Get professional advice near you to assess your work place and proved possible solution .