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.

Disc Buldge is Big Problem for It Professionals these Days . Actually it Takes time to Cure. Surgery is Not the Option for u, as U hv Multiple Disc Prob. U Have to Take A Rest from Job While Taking Physiotheray to Cure it Properly . May take a Month to Sattle Down. Take Home Physio Prefferably.

Disc bulges by themselves are not a cause for concern. Only if the bulge is compressing the end of spinal cord or any nerves, there is something to worry about. In your case the bulges are minor as per the report. Varying amount of disc bulges are present in a majority of people. All these do not need to be treated. Over a period of time the size of the bulge and appearance may change. If there is no pain in your buttocks or back of legs, then there is no nerve compression.Please stop worrying about the MRI appearances. Have a healthy active lifestyle and work on improving your core strength by doing Yoga/Pilates/core strengthening exercises. Hope this helps. Dr Vinu Raj Consultant Spine Surgeon MBBS MRCS FRCS  (Trauma&Orth)

Disc bulge does not stay forever. After an episode of disc bulge the spinal musculature or muscles go for spasm or tightness to prevent excessive movement. Due to pain the muscles become weak too. You need a good tailor made stretching and strengthning protocol.