Manipulative physiotherapist like me, can push the bulged disc, back to it's normal place. No worries.

Laser physiotherapy treatment will help you and avoid gym till relief

Need to consult qualified Physiotherapist.

Chiropractic Mobilization will help. 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.

Give rest for ur bck as much as possible and go with advance laser theraphy for healing the inflammation in bones of vertebrae take medications on time and avoid forward bending see that ur posture while sitting and sleeping gives a perfect support to the spine if can use a pillow in back for sitting for a long time avoid longdrives and sudden jrrks turning around u will definetly feel a difference in  pain  day to day continue physio for 10days

I think you can not take precautions first of all you follow that and also use ergonomics after that when you take any treatment that effects Possitably.... I think you start Physiotherapy with advance technique like mobilization and chriopracter along with medication 100 % you get results... But one more thing if due to any reason this treatment is failed then no other option you have except surgery.

Yes all these treatments are symptomatic,u can do osteopath or chiropractic spine manipulation along with core strength program will treat ur condition if u have only back stiffness and pain . In case if u have radiating pain over buttock or legs need to assess properly before treat ur condition from jk physio and rehab clinic ,anna nagar chennai

U need advance Physiotherapy like manipulation and correction of spine along with release of muscles in back n legs. Also follow all the precautions and ergonomics of work and sitting. So meet the Manual Therapist