Lets talk about the back..
You’ve probably heard someone say they have slipped, herniated or bulging disc, but what exactly does that mean? In your spine your discs are located between each back bone (vertebrae) in your body. They are meant to act as shock absorbers when you are walking, bending, twisting, or lifting anything. When you experienced a herniated disk, the disc “bulges” backwards (in most cases) and can cause irritation of a nerve, which causes pain.
In order to fix this you must allow the disk to return back to its normal place, which can be done by:
1) Extension-based exercises (backward bending)
2) Back stretches to relax tight muscles along the back
3) Strengthening of core and deep muscles that attach to the back