[kossae]

Not sure about the original poster specifically, but when I had a herniated disk the two movements that helped the most (and I still perform along with others to this day) were:

- Prone Press Up (https://www.youtube.com/watch?v=Sws_GwrlYO0): Relieves tension in lower back, pressing discs back towards their natural position.

- Banded Hamstring Stretches (https://www.youtube.com/watch?v=msxQR56U7sI): You can use a belt for this if you don't have the bands, but properly and consistently stretching my hamstrings was the biggest thing I did to relieve (and 'cure') my back pain after the herniation.