Male, age 39, with one completely &quot;blown&quot; disc in my back and another that is probably bulging.<p>I am completely asymptomatic, pain free, and perform extremely high stress and high flexibility athletics.  Here&#x27;s how I do it:<p>- hip raises on the ball[1] 20-30 reps.<p>- scorpion stretch[2] - 20-30 reps, back and forth.<p>- roman chair[3] - 40-50 reps, some with a weight across chest<p>- plain old straight leg deadlifts with dumbbells<p>- and of course, balance it all out with ab and trunk strengthening<p>But, BUT ... the real key is walking.  Your body is a machine built for walking.  You may scoff, but nothing <i>nothing</i> will tighten and straighten up your back, and all of its supporting muscles, and erase the imbalances and create the alignment you need more than walking.<p>Walking will heal you.  The first week or so might make things worse - a LOT worse.  Just keep it up.  The walking will heal you.<p>[1] <a href="http:&#x2F;&#x2F;reach-yourpeak.com&#x2F;tag&#x2F;glute-strength&#x2F;" rel="nofollow">http:&#x2F;&#x2F;reach-yourpeak.com&#x2F;tag&#x2F;glute-strength&#x2F;</a><p>[2] <a href="http:&#x2F;&#x2F;www.jsonline.com&#x2F;multimedia&#x2F;video&#x2F;?bctid=64438317001" rel="nofollow">http:&#x2F;&#x2F;www.jsonline.com&#x2F;multimedia&#x2F;video&#x2F;?bctid=64438317001</a><p>[3] <a href="https:&#x2F;&#x2F;en.wikipedia.org&#x2F;wiki&#x2F;Roman_chair" rel="nofollow">https:&#x2F;&#x2F;en.wikipedia.org&#x2F;wiki&#x2F;Roman_chair</a>