If you’re dealing with an L4-L5 or L5-S1 disc bulge, these 5 core exercises can help relieve pain quickly and promote real healing. Dr. Kevin Wafer, a chiropractor in Houston, TX, walks you through each move step by step to reduce discomfort, stabilize your spine, and support faster recovery. These are not just any core exercises. They’re specifically selected to target the source of lumbar disc pain and improve back strength safely. If you’ve already seen the video on what exercises to avoid for a disc bulge, this is the essential follow-up you need.