Healing a herniated disc can be a delicate balance regarding what to do and not do during the recovery process. While some rest is important when you are healing, you should limit it to the first two days. After this, you want to be cautiously active. It is also important to make sure that you are not sitting too much, and when you are sitting, ensure that you are using proper posture and that your spine has adequate support.
Bending over can aggravate the disc injury and cause further pain. Make sure to avoid activities that require bending. You should also avoid stretching your back too much.
Adjusting your sleeping position can help to reduce your pain and promote healing. Sleep on the opposite side of your pain. You should also put a pillow under your lower legs. Adding some lumbar support is ideal if you sleep on your back.
You can gently exercise as you are healing, but there are some exercises that you should avoid, including:
Sit-ups
Twisting exercises
Deadlifts
Hamstring stretches
Running
Contact sports