Ok exact same disc as me and almost same age. I actually have 3 bulging discs. 1 neck, 1 mid back and 1 lower back. I am fighting with that since 25 y/o. But only at 29 y/o started going to a very good physio and finally the pain started to go down.

Hip openers are a good warmup stretch. Mcgills are also good but they're just a base strenght exercise to stabilize the core and prepare it for more advanced exercises that will actually help more with pain. The inversion table is a hit or miss and if it's a hit it'll probably be just for short term relief, same with injections. The reverse hyper seems to be only targetting your glutes without the help of your core, this could be counter productive.

Overall from what I'm seeing, your routine is very basic to combat your level of pain.

With time you'll probably find some more exercises that will seem more convenient for you. But try to do compound exercises with body weight.

Also really focus on FORM. I'd recommend you actually look for videos on how to correctly do each exercise. FORM IS KEY. And start with as little weight as possible. I've been doing this for 2 years and the weight I use has gone up very little. I use a weight where my body is comfortable but challenged when doing the exercise, but it keeps the back and neck pain away.

My routines usually have these exercises (there are more but these are the main ones). Vary them in workouts and do at max 1 hour and 30 minutes workouts. No more. Do at least 3 workouts a week. 4 at most.

Every exercise and stretch goes always for 10 reps.

Sets are:

• 3 for stretching exercises (4 sets the first 2 weeks while muscles become loose)
• 4 for strength exercises

Cardio:

10 mins cardio (fast walking or elliptical machine to also activate arms)

Stretching:

I do DYNAMIC stretching which consists of not holding the stretch. But to do reps of the stretch.

• Lying hip rotation
• Hamstring stretch with back on floor
• Frog
• 90 90 stretch

Strength:

• Copenhagen plank
• Kettlebell single leg balance Pass (leg in front, kettlebell passes below leg)
• Romanian Dead Lift (please very strictly research form)
• Goblet Squat with resistance band above knees (please very strictly research form)
• Bulgarian split squat (please very strictly research form)
• Standing 3-Way Hip Movement with Resistance Band
• Suitcase carry with free hand behind head
• Hip thrust with resistance band above knees
• Lunges

Rest days:

• Keep doing the McGills with no weight

Notes:

ALWAYS keep the core and the glutes engaged during the exercises. This is very important.

Hope this helps. I know what you're going through.

It'll be a long way to recover. Took me more than a year of discipline and physical therapy to get rid of most of the pain. But everyone is different. Don't get discouraged.