L4 L5 disc bulge exercise in hindi | L4 L5 S1 disc bulge,herniated disc treatment in hindi

[@faisalahmad7774]

Sir apka exercise 6 month se mere hsbnd kr rhe h unko bhut fayda mila dard me bht aram h wo ab dawa b ni khate thnk u sir

[@sachin_1]

please contact no dijiye

[@SunnyChouhan1999]

Parmanent thik hua kya ji

[@RohitDadhwal-y3c]

Exercise Kitna time krte hae mam?

[@karki96]

@@RohitDadhwal-y3c mera exercise karne se jyada pain hota tha ab me 95%recovery karchuka hu. Mene sarkari aayurvedic dawayi li thi.

[@romeshtripathi6032]

सर हमारे एल 4एल5मे मेगैफ है बहुत झुनझुनी दर्द है बहुत अच्छा बताया है अपने धन्यवाद 🙏🙏😊

[@ashishsingh9675]

hello

[@blgarwa264]

इनमें से कुछ आसन्न मैंने किए हैं काफी रिलीफ है थैंक्स for the video

[@stacyming543]

I love 💕 this, thank you. I tried it on my bed just one time. I feel much better. I always feeling pain in the back none stop 5 years now and I know that am going to get better. Thank you .

[@diyashahani09]

How r you now?

[@Leoisdgoat]

How r you now too🤣

[@VinodKumarTangri]

Really I am very thankful to you God bless you.

[@budgetfriendlymakeup]

Ap theek ho ab

[@Mohammadsohrab-ox5xb]

mujjhe 15 saall se l4 l5 main pareshani hai mai yeh sab exercises daily karta hun mujhe isse bahut aaram milta hai

[@ambodhnarayan7699]

महाशय नमस्कार, आपका सलाह मैने यू ट्यूब पर देखा मुझे बहुत अच्छा लगा। मै आपसे यह जानना चाहता हूं कि मेरा लडका जो लगभग ३२- ३३ वर्ष की है। वह एक अच्छा क्रिकेटर है।उसे स्पाइन L-5 मे दर्द हो रहा है डॉक्टर साहब ने बताए कि इन्फेक्शन हो गया है। इसका इलाज कैसे होगा?

[@madhurisinghmadhu6466]

Sir ns dbne ka karn pair ke niche wale hisse me jhunjhunaht rhta hai uske liye kya kre

[@syedhitha2910]

Thank you sir, Its been six month since I got disc bulge,Lot of video in youtube helped me and you also,I started your exercise 4 months back, I added 4 more exercises and changed the order of exercise for my comfortable, I think I healed 70% , No pain but not able to sit for long time, Im still continuing the exercises let see how much time it will take to heal completely

[@seasonalfruit1673]

I am suffering from past one year. But after handling my baby it increased and underwent MRI, then came to know bulge in L4 l5 and S1. Now I cant sit for even one hour. It pains like something pinning in sides of spinal. Earlier I used to have no pain for whole day if I exercise for 30 mins in the morning. Now in November my back is too painful. I am literally afraid.

[@meharkhanmeharkhan2347]

Mje batayein ap ne kun kun se exercise ki@syedhitha2910

[@dreamkhaki4464]

Bhai kya ap ab thik ho

[@dreamkhaki4464]

Me bhi long time beth nhi pa rha hu

[@liaquathazara8603]

Thinks میں نے باقاعدگی سے 1 مہینہ ورزش کی الحمداللہ اب ٹھیک ہوا ہوں ساتھ ساتھ ڈاکٹر کی دوائیں بھی استعمال کی میں نے

[@yaseenlakho7540]

Din mein kitna time

[@fazalrehman4169]

Konsy medicin used ki

[@Lsntherapist]

Use full exercise Tnku 👍👍👍👍👍

[@budgetfriendlymakeup]

Ap theek hogy kya

[@abbasquraishe7811]

OPINION: MR findings are suggestive of: Partial disc desiccation at L4-L5 and L5-S1 levels rhe L4-L5 disc shows posterior broad-based disc protrusion, causing milc narrowing of bilateral neural foramina. No spinal canal stenosis Brother please make one video on this please 🙏 😢

[@chandimasenadheera4245]

My situation and very painfully 😢😢😢😢

[@malireddysubbareddy7653]

Very good explanation sir and exercise s also good sir

[@nirgamanmaharjan]

Thank you Dr 🙏 great relief

[@chaayadobariya5191]

Hii

[@Expert_Advice]

For best spine treatment do watch..... kzbin.info/www/bejne/p5rSgGyXntStoM0

[@sunitashinde9495]

Beautifully explained 👍 Thank u so much sir🙏

[@harishshelar8872]

Hii

[@julita7715]

Thank you for exercise and very good graphig ❤❤ Regards🇵🇱

[@pandurangfajge2418]

Conclusion: Mild disc bulge is noted at L3-4 level indenting thecal sac and abutting nerve roots. Mild canal and foraminal narrowing seen aggravated by peridiscal osteophytes. Diffuse bulge of L4-5 disc with posterocentral on right paracentral annular tear and moderate protrusion of disc compressing intrathecal and exiting nerve roots..Mild to Moderate canal stenosis and foraminal narrowing noted aggravated by perivertebral osteophytes My -MRI REPORT PLEASE GUIDE EXERSICE

[@pointedtopicsgs8033]

How r u now Meri report v same hai lekin leg me koi dikkat nahi hai Koi suggestion???

[@entertainmentdhamaka5525]

Bahut lamba chalta h ye problem only excercise hi guru Maan laga ke dr aur psyotherapist ki baat maano thik ho jaye ga aur ye dubara bhi ho jata isliye spine ka bhi kyal rahe good habit your spine health.mai 2013 l se paresan hu

[@namanghorela5147]

Sir bahut relief Mila h is exercise se

[@vpsharma728]

Very nice I started today only for l4l5s1 prob and got relief

[@muhammadumarhayat2547]

My problem is: At L4-L5, left paracentral disc bulge is causing mild stenosis of spinal canal, lateral recesses and mild narrowing of neural foramina on left side abutting left traversing and exiting nerve roots.

[@Expert_Advice]

For best spine treatment do watch..... kzbin.info/www/bejne/p5rSgGyXntStoM0

[@nirmabairwa8450]

Sir muje L4-L5 left side me kamar me dard rhta h muje konsi excrise krni h🙏🙏

[@jadhavakhil5793]

Aap kya treatment liye sir kaise Kam hua pain

[@Suhelkhan-i7i]

Sir Mera appendix Ka operation howa tha 1 year ho chuka hee lekin sir operation ke time mein spinal mein jo injection laga tha uski vajah se dard ho raha hai sir kay karu batao sit

[@Arjun605-yn3ui]

Thank you sir aapki exercise se mera slip disc ka dard 3 month me thik ho gya hai

[@SahilShaikh-mf8td]

Bhai such me thik ho gya kya

[@jaspalthind9126]

Thankyou Sir Mera Slipped Disk Sahi Ho Gya ❤

[@shreesaienterprises9980]

Kaise bhai ?

[@jaspalthind9126]

@@shreesaienterprises9980 Jo Sir Exercise Btayi Woh Ki Aur Sath Mai Meethi Dana Khaya 1 Chamch Aur Thik Ho Gya 😊

[@poojayash27]

Kitna time laga slip disc thik hone me ​@@jaspalthind9126

[@jaspalthind9126]

@@poojayash27 15/20 Din

[@asmisjahaan5187]

waise dexiscan krwali pr fir bhi pain hota h bones mai uske liye konsi exercise kre or maine report bhi check krwali wo normal h

[@sree9234]

Graphic explanation s good❤❤❤

[@anukhatter]

"Suggestive of moderate posterior bulge at l4 - l5 and l5- s1 level" This is the opinion written in my MRI report. Please suggest exercises accordingly. Thanks

[@bhartishrivastava3807]

Hey! I have been diagnosed with the same. Can you tell me what measures, exercises you are doing to cure it?

[@anukhatter]

Yoga, paŵanmukt asan, supt kapoot asan, sarp asan, cow and cat pose

[@AnishKumar-fd9ql]

Mujhe same problem hai bhaiya l5 S1 dab gya hai kya kare bhaiya bataye

[@AnishKumar-fd9ql]

Same problem hai bhaiya L5 S1 dab gya hai kya kare aap thoda bataya na

[@xaattayi3727]

​@@AnishKumar-fd9qljila meerat nanu ekdi me Suresh Gupta ke clinic jaye disk set kraye tbhi theek honge

[@akkyy478]

Diffuse disc bulge at L4 L5 L5 S1 leval, narrowing spinal canal and causing mild compression on thecal sac and traversing nerve roots.

[@syedjasim3320]

Bro mild comperssion means Iam confused disc bulge means Make it clear becoz my reports just I saw its mention diffuse disc Blige l4 l5 l5 s1

[@TechnicalFriendSI]

I have a same problem

[@RIYAJ-iv7pg]

@@TechnicalFriendSI kaise sahi hua hai aap ka

[@BilalQureshi-cx5gi]

Apka Kese Thik Hua Disc Bulge L4 L5, L5 S1.

[@neelamr30]

​@@BilalQureshi-cx5giapka hua thik

[@samirasavant6822]

Bhot relief Mila he thank you so much ..

[@techcoolgaming1733]

Very good exercise

[@DrSunilTankPhysioPoint]

Thank you

[@sangitgomjo2956]

@@DrSunilTankPhysioPoint sir please aap ka contact number mil sakte hain please 🙏

[@renukumari7100]

Hlo sir mujhe l 4 l 5 slip disk ki problem h eske. Bare me bataye koi upay

[@Pry976]

​@@DrSunilTankPhysioPoint Sir rid ki haddi khisak gyi h uska bhi kuch btao exercise

[@Manashisworld05]

L4 l5 s1 disc blug problem It's been nine months, what exercises should I do, sir, please tell me

[@aakashkoli8244]

Diffuse disc bulge with posterior annular tear, broad based posterocentral disc protrusion is noted at L4-5 level causing compression of thecal sac, secondary canal stenosis, effacement of bilateral lateral recess, compression of bilateral traversing nerve roots and effacement of bilateral neural foramina. 5 month se problem hai mere liye badhiya exercise batao sir

[@akshaybanate2778]

Hi

[@akshaybanate2778]

Bhai tera ye sab thik huwa ki nahi Muze bhi yahi problem aaya hai

[@padmanavapanda27]

Tq very much for your kind helping exercise

[@elitemedicos.6022]

Hello sir, myself Dr.Gaur. sir i'm having multiple problems with my spine, like disc dessication, early degenerative changes, L4 L5 S1 DISC BULGE, the only problem i hv is in standing and walking.. if i stand for sometime my back gets stiff and i cant do flexion even for sitting i hv to hold my back nd then sit only.. plz do suggest me some good exercise and Rx. Recently my activities are compromised. Thank u

[@DrSunilTankPhysioPoint]

Sir plz visit near physiotherapy clinic n start spine traction treatment along with flexion region exercises .....Hope this will work for you

[@elitemedicos.6022]

@@DrSunilTankPhysioPoint thank u sir, actually I'm visiting a physiotherapist, but it does not seem useful to me.. if you could suggest some exercises, i would be more than grateful. Thank u..

[@AkashTechZone]

Sir we have facing same issue please suggest exercise..

[@Shabanaferozkhan]

Without operation meri slip disc kaise thik hui kzbin.info/www/bejne/iYPcnayPp8-YldU

[@Expert_Advice]

For best spine treatment do watch..... kzbin.info/www/bejne/p5rSgGyXntStoM0

[@-KABADDI_life]

Hlo Sir, I play Kabaddi. But 1 months ago I got a suddenly pain in my back. In MRI i found that I have mild posterior disc blug at l5-s1 level causing mild narrowing of bilateral neural foramina , early disc desiccation . Sir please tell what I have to do . sir please help me.🙏🙏🙏🙏🙏

[@faisaldaud8647]

Bhai ab disk kesi a thk hoi ya nh

[@Shabanaferozkhan]

Same problem mujhe b thi now I m fine kzbin.info/www/bejne/iYPcnayPp8-YldU

[@Shabanaferozkhan]

@@faisaldaud8647 kzbin.info/www/bejne/iYPcnayPp8-YldU

[@vimleshKumar-to5mc]

Aapki disk thik Hui 9798417897

[@wajiharani1516]

@-KABADDI_life bro apki disk theek howi hai?

[@vinaygupta4385]

Bhae sahab Maine aapki exercise se ek din me apni disc sahi kar Li h ab mai bilkul theek hu dhanyavad aapka

[@akashdubey9083]

Ek din me

[@SahilShaikh-mf8td]

Bhai such me thik ho gye kya aap

[@utkarshverma8462]

I am professional cricket player i am suffering back pain for past 6 months . In my MRI reports there is a slight bulge in l5 s1 and very slight bulge in l4 l5 but pain is not going i am doing some rehab exercises . Can you suggest a perfect rehab routine plzz?

[@DrSunilTankPhysioPoint]

Need to examine first

[@vishnuvichuwyn893]

Me too.. L4 L5

[@SurajSingh-hk4hk]

@@vishnuvichuwyn893 bro 6393178747 whattsapp to this no I will help you

[@SurajSingh-hk4hk]

6393178747 whattsapp to this no I will help you

[@jagvirdurgisingh241]

@@SurajSingh-hk4hk bhaii mere papa ko ye same problem hai unko 3-4 month hogyr hai ab disk ka issue jo hai uske liye ye exercise krni ho to kitne month week karna chahiye taki sahi ho jaye

[@RahmanAli-st3wj]

L4.L5 main problem hain

[@riyagupta9287]

Same mere bi problem h

[@karki96]

​@@riyagupta9287mera v

[@rtshorts4832]

L4 n l5 disc bulge problem can't walk properly

[@karki96]

@@rtshorts4832 same

[@rtshorts4832]

Which doc need to show Orthopedic or Neurologist. As I have disc Buldge and left leg pain while walking. Do medicine will work as I took for 10 days even done my physio 10 days nothing works. I hope this exercise works

[@Vishnoisanrj43]

Tq very much Tank sir Really its very useful Exercise i feel in 3 day 50% relax my back pain I request all L5 S1 pesent plz follow up this exercise

[@jatavathbaburao9719]

It's use full nq

[@nikhiltripathi9814]

Ab thik ho gya tmhara pain

[@Vishnoisanrj43]

@@nikhiltripathi9814 aayurvedik dava bhi li or yah bhi kia ab ak dum thik hu

[@poojayash27]

​@@Vishnoisanrj43kitne din liye dawa?

[@sureshprajapati1508]

Mere kmar me jab jhukta hu to dard hota hai

[@sunnybhai9650]

Same bhai

[@manojrao9284]

Same bhai mere bhi hota hai 😭😭

[@manojrao9284]

Bhai me to ek baar juka tha uske baad kamar se kat ki aawaj aai or tab se kamar me jukne pr dard hota hai bhai 😭😭

[@xaattayi3727]

​​@@manojrao9284aapki disk out ho gyi he usko set krana pdega ya fir xarsize se bhi theek ho sakta

[@karki96]

Yasa karne se mujhe jyada pain hota hai

[@khushisaw9691]

avi hoga bhai pain mera v bahut hota tha physiotharaphy mw v probkem badh jata tha

[@khushisaw9691]

achhe doctor ki medincine lo

[@karki96]

@@khushisaw9691 kaha milega achha doctor

[@karki96]

@@khushisaw9691 mera thik hogaya hai bhai .. dhanyavad mujhe laga tha me kabhi chal nahi paunga thik hogaya 95% ab jaldi hi pura thik hojaye umid hai

[@Akansha4101]

Aapka kaise thik hua kya problem thi aapko mujhe bhi lower back me pain h plz reply jarur dena

[@abdelkrimlaagad]

❤❤❤ very good my friend

[@ParamJit-l3o]

Thank you 🙏🙏❤❤❤❤

[@nileshpandey1040]

Excercise is the best medicine for any Pain 👍👍 thanks to all Dr. On you tube

[@pratyakshprajapati2845]

Very good bhaiya ji namaste 🙏

[@Misbah-i6x]

Very effective I must say❤😊

[@firdousghani3983]

Disc protrusion at L4-L5 leval causing neural compromise as described above Sir mujhe konsa exercise karna hoga

[@instapollywood599]

1.Straightening of the lumbar spine? Paraspinal spasm. 2.vertebral bodies and posterior elements are nomral. 3. Disk space normal. 4.curvature of spine is normal 5.para vertebral soft tissue is normal. Pls btaye sir left leg mai bhi bhut drd jata hai yhi exercises shi rhegi🙏🙏🙏

[@muskankhan-zb4qf]

Same question

[@SabihaAzhari]

Sir kya ye sbhi exercise ek saath krne h Please bataae

[@harishbalodi2099]

Bhaut hi achhi jankari ch beji

[@ankur8709]

Sir my MRI report shows:- 1. Diffuse disc bulge with small left extraforaminal disc herniation at L4-5 level narrowing left neural foramina and incidents exiting L4 nerve root on left side. 1. Diffuse disc bulge at L5-S1 level without neural compromise or nerve root compression. Please suggest me appropriate exercises

[@poonamsharma7292_vlogs]

Kya ap thk hue plz suggest

[@dishajadav6402]

Thank you for this useful video ...really useful for me and i understood the actual displacement and the meaning od exercise which are suggested by my Dr. ... .thank u once again ❤

[@SachinPatel-gq5yp]

Sir, in my MRI Report L4 L5 me 8 mm bahar he so excersise or physio se cover ho sakta he?

[@ganeshbiswas6879]

Apka sahi hua

[@manindersingh7363]

Sir exercise teek hai Sir sath me treatment ke lia koi Dr batyie Meri mom bahut jada dard ha L4/L5 Request please reply kar dena Ji Ma Punjab se Hu 🙏🙏🙏🙏

[@shravaniprashant663]

Hello sir,mujhe bhi problem hai,posterocentral annular tear with broad based central disc protrusion at l4-l5 in the anterior thecal sac without nerve root impingement. And annular tear ,left central extrusion at l5_s1 with compression of left traversing s1 nerve root

[@ranisha8841]

Hello sir namaste sir L5 S1 disc pai exercise bataye

[@salmaanshora8862]

Great exercise 💪💪

[@kiranvalmiki5414]

Bahut badhiya video hai Bhai 🙏🏻

[@NisarShah-ps9th]

Dr advised back staffing exercise &core up exercise doctor advised

[@mehashah8285]

• Straightening of the lumbar spine curvature. • Mild degenerative changes in the spine. > Disc desiccation of L4-5 and L5-S1. > Diffuse disc bulge at L4-5 level causing indentation of thecal sac.

[@pradipsingh7120]

Sir mujhe back pain kafee samay se hai woh bhi neck se lekar kamar Tak plz suggest kya kare kon si exercise kare

[@sureshagarwal2202]

Please suggest best exercises to cure L4-L5-S1 spinal pain

[@shankarpujari7095]

L4 L5 S1 disc bulge problem and standing problem and fitness iam following your exercise

[@palweshanizamani4009]

Asslam o alikum Dr sahib

[@G2creator77]

Maine ye exercise try kri, it really works. Thank you sir

[@NiteshMor-j1o]

Proper thik hone me kitna tym lag jaye gya

[@vikkyraj3122]

Sir I'm suffering from l5-s1 mild disc buldge so plzz tell me what I do any exercise or treatment plzz tell me 🙏

[@UjjwalMahato-z7z]

Hi sir, I am 29 years old, regular runner and badminton player, suffering mild disc buldge in L4-L5 and annular tear in L5-S1. Can I do these exercises and can I include plank hold as well? What else can I do to maintain my fitness as my doctor suggested atleast 3 months rest

[@zaidbinfayaz5668]

Vertebral body hemangioma mri report par yeh dekha raha hai sir plz can you suggest me some exercises

[@tarunbiswas3739]

L3 facture ka ke bare mein bataya,please

[@arshadmir2041]

Please suggest me best exercise for this problem

[@JyotiSethiya-de1qw]

Sri mujhe Spain me problem hai ji or l5 s1 ki naso par dabav h uske liye koi ex batao ji 🙏🙏

[@nitusingh1151]

Grade I photosynthesis with spondylolysis at L5 over S1 with pseudo disc herniation

[@Babylover312]

Thik hui ky

[@دنیااورآخرتکیکامیابی-ج8س]

Sir please suggest exercise for back pain

[@PinkiKumari-z2o1t]

Tnku sir bahut arm mila

[@MohitSharma-wj9rq]

Sir I have suffering from cervical pain and l4-l5 bulging disc please adevice

[@renukastudio69]

L5 s1 level 4 mm Disc bulge hua hai uska exercise batao Plz 🙏🙏

[@niazali3054]

Bulging in l5 vertebrae and pain in muscles of right leg only. Please suggest exercises Thanks❤

[@yogitakaur4310]

Sir mujhe lower spine mein crack btaya h dr ne. 2nd elbow wali 1 hu excercise btai h unhone. Kya spinal crack puri trh thik ho jata h?😞 Kafi tklif h. Puri body mein stifness h ir pairo tk bot drd h

[@daarsaahil1602]

Absolutely right Brother I salute you brother

[@inamullah7220]

Respected Sir I have lower back ache for the last five years.I shared with you my lower lumbar MRI conclusions 1 At L1-L2 disc dessicarory change and reduce disc height with central disc protrusion at L1-L2 level causing central compression of thecal sac without neural foraminal narrowing or nerve root compression. Doctor advice me surgical procedure but first i took exercises.i am 45 years and taking pain management medicines.Please help me Warm wishes Inamullah

[@Nsir5338]

Lower back pent hote he per me sin sin korte he konsa beam korna he please reply

[@mriduldeka2183]

Beautiful explained and thank you 🙏❤️

[@hyeitsme474]

Sir kya l4 l5 s1 disc bulge waley patient baaki exercise kr skty hain for weight gain and blood circulation ..can you plz make a video kon kon si exercise avoid krni hai aur kon kon si exercise kr skty hain .

[@mainakghosh2196]

Very informative and very helpful sir

[@ANILVERMA-xx3xh]

Sir, I have the same problem, I am suffering from last one year, please give me some help, I am still not able to get better, I am also doing exercises after watching your video, please sir.😢😢😢

[@kailongagangmei7882]

Sirji, ye under medication me bhi karshak ta he kya?

[@smitaghia443]

Thanks nice pictures explains well.

[@ranashahab8146]

Hello doctor sb. I m from Pakistan. Mojy l5S1 nerve compression ha. Kindly advice me excise. Thanks 👍

[@avimovies8092]

Hi sir mere kamar me bahut dard hai doctor ke according disk pain hai kon sa exercise karna chahiye please batana jarur sir mai wait karunga

[@alishaashaarora5791]

Sir disc bulging main walk.... Cycling..... Kr skte hai kya or gym b btaye

[@samirdutta2656]

Sir canyou suggest me exercises fot posterior disc bulge L3-L4 And L4-L5 .

[@WandererNeetu]

Diffuse disc bulge with disc protrusion at L4-5 and L5- S1 levels causing indentation over ventral thecal sac and bilateral lateral recess stenosis causing compression over bilateral traversing nerve roots associated with ligamentum flavum hypertrophy with annular tear. Sir meri mother ki report hai ye, age 48. Unke left inner thigh me kafi drd hota hai, doctor ko dikhaya pr unhone kaha sab thk hai. Pr unke drd me koi aaram nhi hai 2 months se kafi pain rahta hai. Please suggest sir.

[@Rolandcristiano]

plz sir mujha bataye ya ap koi video baney ki read ki haddi mein nas dabi hoi uske exercise

[@HamzaKhan-nm3uq]

Asalamullikum sir Mera disc displaced hai mn y exercise kr skta hu plz reply must Thank you ❤

[@HamzaKhan-nm3uq]

Sir plz reply

[@dharm1984rise]

Sir Maine apna LS Spine ka MRI karwaya tha. Report me L4 aur L5 me problem bataya hai please mujhe exercise bataye .

[@ashisray8677]

Disk 7 Or D7 ke liye kuchh exercise dijiye plz

[@uzmashaikh1144]

Kindly diet advice kijeye. I have severe backache, L4 L5 bulging also sciatica pain in my rt leg but some time left leg mein bhi hota hai. Bohat physiotherapy karwai, med li, no faid. I am hypertensive patient and diabetes border line. Age 50 years old.

[@RanjeetKumar-jl7et]

hello sir mujhey probleum hai spina bifida of l5-s1 kon sa exercise karna cahiye

[@NrusinghacharnJena-hf3qg]

I am suffering from severe pain due to back pain since the long. Let me adviced what to do?

[@preetikhandelwal7128]

Sir mujhe sipped disc ke sath sirvaikal pain bhi h to kya ye wali exercise kar sakti hu

[@wajidyoutuber4555]

Very good information ❤

[@deepusarwa9946]

Sar Paro me dard l4 l5 s1 yoga bataye sar jii

[@smaa901]

Hello sir i am suffering from L5 L4 and S1 disc bulge .kindly suggest exercises