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The pressure that causes a disc to herniate in the first place is primarily due to too much compression on the spine. The vertebrae are compressing the disc which typically is a very uneven compression (so one side of the spine is tighter than the other and so the discs are being squished on one side). And then there is also a torsion or rotation of the spine that is not supposed to be there. This is all caused by muscles pulling your spine out of alignment, twisting your body, arching your back too much etc.
Herniated Disc Information
Sit down on your heels and slowly fold your upper body towards your thighs. Lengthen the back of your neck before resting your forehead on the floor.
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Herniating or bulging discs are often the result of unequal pressure on the disc (the cushion located between each two vertebrae or backbones). Unequal pressure as a result of muscle imbalances and wrong postures provoke the less-pressured side to bulge or rupture, forcing the jellylike interior over the fibrous membrane straight into the spinal column.
While deeply inhaling, slowly lift your head, chest and abdomen.
There are a variety of exercises that are safe, but the only way to know what exercises are going to be best for you to do is by finding out what exactly your condition is. Every single person with a herniated disc has a distinct situation. Use all information and help from experts you can get to find out about your posture, which specific muscles are tight in your body, and which are too weak.
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