A ruptured, herniated, or bulging disc is a condition that affects the spine. It occurs when the outer layer of a spinal disc tears or becomes weak, allowing the inner part of the disc to bulge or leak out. This can cause pain, numbness, and weakness in the affected area, as well as in the arms or legs if the herniated disc is pressing on a nerve root.

Treatment options for a ruptured, herniated, or bulging disc depend on the severity of the condition and the symptoms it causes. Here are some common treatments:

1. Rest and activity modification: For mild cases, rest and avoiding activities that cause pain can help the body heal.

2. Pain management: Pain can be managed with non-steroidal anti-inflammatory drugs (NSAIDs), muscle relaxants, or pain medications. Physical therapy can also be useful in managing pain and preventing further damage.

3. Injections: Corticosteroid injections can reduce inflammation and relieve pain.

4. Surgery: Surgery may be necessary for severe cases or if other treatments have not been effective. The most common surgical procedure for a herniated disc is a discectomy, which involves removing the damaged part of the disc.

Gentle exercises can be helpful in reducing pain and improving the function of a bulging disc. However, it's essential to start slow and progress gradually to avoid aggravating the condition or getting injured. Here are some effective exercises for a bulging disc:

1. Low Impact Walking: Walking is a low-impact aerobic exercise that can help improve blood flow, reduce stiffness and relieve pain. Start with a slow pace and gradually increase the distance and speed.

2. Swimming: Swimming is a low-impact exercise that can help improve core strength, flexibility, and endurance. The buoyancy of the water reduces pressure on the spine and joints.

3. Yoga: Yoga can help improve flexibility, strength, and balance. Some recommended yoga poses for a bulging disc include Child's pose, Cat-cow pose, Downward-facing dog, and Cobra pose. However, it's essential to consult a qualified yoga instructor and avoid poses that cause pain or discomfort.

4. Gentle Pelvic tilts: Lie on your back with your knees bent and feet flat on the floor. Gently tilt your pelvis upward, pressing your lower back into the floor, and then release. Repeat 10-15 times.

5. Bird dog: Start on your hands and knees, with your hands shoulder-width apart and knees hip-width apart. Raise one arm and the opposite leg simultaneously while keeping your spine straight. Hold for a few seconds and then lower back down. Repeat on the other side.

Whatever you do, avoid aggressive jerks or any other quick, sharp movements that can make things worse.

It's important to remember that not all exercises are suitable for everyone, especially when you experience sharp pain and it's essential to consult a medical professional before starting any new exercise routine.