Standing Extension
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.