Since I herniated my disc, I have practised these stretches as advised by my orthopedic, Dr James.
You can find many recommended stretches for slipped disc online. However, one stretch cannot fit all back injury. Mine is posterior disc herniation. Bending forward and rounding of the back is a huge NO.
These are the stretches I have been doing and are safe for a posterior disc bulge. But now I remember to listen to my body.