Hi Jannie,

I would recommend seeing a physiotherapist particularly one who is trained in the McKenzie approach for appropriate treatment and exercises. Care needs to be taken clinically to ensure that your symptoms are arising from you bulging disc and not from your spondylolisthesis as treatment differs considerably.

You may also benefit from neural mobilising exercises, core stability exercises and eventually pilates exercises (usually once symptoms settle) and potentially some hydrotherapy. These exercises are best be taught by an experienced physiotherapist based on your clinical presentation.

Hope that helps and good luck,