Most individuals with a lumbar disc bulge or herniation will progressively improve over a few days to weeks following the flare-up, with the majority of patients symptom-free within 3–4 months. 1. Spinal Decompression: Hang from a bar or anything else that will allow your body to "hang." 2. Strengthen Your Core: The core muscles are those that run through the center of your body, including your abdomen, back, and buttocks. They include groups of muscles that control posture and movement (such as your rectus abdominus), as well as some that protect vital organs (such as your diaphragm). It is essential to strengthen these muscles if you want to avoid developing pain in another part of your body due to weak core muscles. Core muscle strength can be improved by doing abdominal exercises such as crunches, leg lifts, and plank poses. Hanging from a bar may be useful in cases where surgery is not an option or has failed. In this case, spinal decompression therapy would help the fluid drain out of the compressed nerve tissue and allow it to recover. You would hang from a bar or any other structure that will allow your body to "hang" while medical professionals gently push and pull on your spine to relieve pressure on affected nerves. This treatment is useful because it allows for the removal of fluid that might otherwise build up and cause further damage to the injured area.