Hi there...For spine diagnostics, MRI is necessary...Ensure that you maintain an appropriate posture while working or sitting or walking....Take frequent stretch breaks and drink lots of water...Discontinue using pillow while sleeping straight...Do not lift heavy objects, especially after bending down....Eat a healthy wholesome meal which should satisfy your minerals and proteins requirement...take over the counter pain medications.. Consult nearest spine surgeon or neuro surgeon they will do the needful.

Hi...bulged disc cannot  be relocated by any means.... If you rest for some days you can avoid bulged disc pressing  nerve root there by reduce symptoms....  If the prolapse is mild doctor  will advice you physiotherapy, if it doesn't  work and pain in severe surgery  is the final option... kindly consult a  neurosurgeon...you might need an MRI scan also.