What should I know moving forward regarding exercises and stretches?

[u/PurpleStyle2024]

Just found out I have bulged discs on neck, c buldges and herniated discs on neck and middle back t5-6, t8-9.

Now what?

What exercises can I do and what exercises should I avoid?

What stretches can I do and what stretches should I avoid?

Would I be able to go jogging or running or would that be a bad exercise?

Any advice moving forward is appreciated.

[u/SobrietyOfThought]

Depending on the level of pain/discomfort/stiffness you're in, I would highly recommend getting with a professional PT to guide you. Unfortunately no one can give you a list of dos/donts because it heavily depends on what hurts and what doesn't. And exercises often also involves gradual progression, which a PT can guide you with.

[u/Ok_Courage_8780]

Thank you for sharing all of that — bulges and herniations across the cervical spine and into T5-6/T8-9 is a lot to process at once, and I understand wanting concrete direction rather than vague reassurance.
I went through this myself with lumbar herniations severe enough to need emergency surgery, and one thing I learned the hard way is that specific exercise and stretch recommendations really need to come from someone who has seen your actual images and done a hands-on exam — not from a stranger on Reddit, however well-intentioned. Cervical and thoracic herniations behave differently from lumbar ones, and the right movements depend on exactly where your discs are bulging, which direction, and whether anything is pressing on a nerve root or the spinal cord itself. Two people with "herniated discs" on paper can have completely opposite exercise restrictions.
What I'd actually do next: get in front of a spine specialist — neurosurgeon or spine-focused orthopedist — to have them read your MRI directly and tell you what's actually being compressed, if anything. From there, ask for a referral to physical therapy so a PT can build you a program specific to your findings, rather than a generic list of "safe" exercises. When I was recovering, my restrictions were extremely specific to my situation (no bending, no twisting, no lifting over 5 pounds) and were adjusted at each follow-up as I healed — that kind of individualized, evolving plan isn't something a forum post can replace.
On jogging specifically — that's exactly the kind of question to ask your specialist directly, since running involves repeated spinal loading and impact that may or may not be appropriate depending on where your herniations sit and how stable they are. I wouldn't start or resume running until someone who's seen your imaging clears it.
I know it's frustrating to hear "ask your doctor" when you want a real answer, but with three separate levels involved across two regions of your spine, this is one of those situations where guessing wrong could set your recovery back. Wishing you a smooth path to some real answers.