Lie on your stomach on a hard floor. Elevate your shoulders a bit if you feel no pain in your lower back when doing so. If you feel a pinch just lying on your stomach then adjust the angle the other way by placing a pillow under your stomach.

In this position you want to do deep, slow belly breathing. These deep breaths in and out will flex your lumbar spine slightly in and out. This motion creates a pumping action that will push the disk fluid back the other direction and correct the bulge in your lumbar disk. Do this a couple times a day for a few weeks. Over time you'll be able to elevate your shoulders higher and higher without discomfort when you do this. Eventually you'll be pain free.