Spinal decompression is one of the most effective things you can do to treat a herniated or bulging disc. This stretch essentially creates space between your vertebral bones – thus takes the pressure off the herniated discs.
How to do it:
- Use a bar or anything you can hang from. Allow your body to hang using your own body weight.
- Hang for 20-30 seconds and do three sets.
- Release yourself very slowly from hanging position to avoid any muscle spasms.