Since most bulging and herniated discs are caused by repeated flexion of the spine or poor posture, this stretch helps push the herniated disc back to the natural position – releasing pressure and easing pain.
How to do it:
- Stand up with good posture. Take both hands and place them on your hips (both sides of your lower back).
- Extend your spine back and push your pelvis forward with the help of your hands.
- Also, extend the neck so that you end up facing the ceiling.
- Hold this position for 10-15 seconds and do 2-3 sets.