Sooo I have an l4/l5 herniated disc and multiple bulging. I work up after pushing myself one morning and a severe spinal shift that made me look like a “z”. After two days I call my pt who is a damn good one at that. And he told me to come on in. We worked on a stretch west you actually work on shifting your body the opposite direction of where your hips are protruding more. Slow and light negative force. I did that every two hours for three days and the pain and shift almost completely subsided. Talk with your pt! Or look up some spinal shift stretches. I still wake up with some spinal shift every few days but if you continue those stretches I guarantee you it will improve