These are the exercises – but check with your Chiropractor before you go wild.

McKenzie exercises for disc protrusion

Stand by, stand by: Lie face down with your hands under your shoulders in the press-up position. Focus on letting your low-back muscles relax and lightly tense up your gluts. Breathe normally. Typically this can take a couple of minutes.

Then: Slowly raise your shoulders off the ground until you are resting on your elbows. Let your low-back ‘sag’ with gravity to the ground. Hold this for a couple of minutes.

And then: If comfortable lift your shoulders up a little further and hold, and hold, and hold, and rest.

What’s it doing: Your pain should reduce and shrink towards the centre of your low-back, or ‘centralize’.

Here's great link to show you what I mean:
http://www.youtube.com/watch?v=wBOp-ugJbTQ

It stretches some of the muscles that compress the low-back and reduces the internal pressure of the disc by levering the disc apart and encouraging the contents of the disc to move back into the disc body.

Some don’ts though:
 • Don’t do them for 1 hour after getting up. Let gravity work on your discs and let them settle down.
• If you have been diagnosed with spondylolysis. But there will be some discomfort so work with this but don’t push through the pain, it’ll do you no good.