What are the most effective treatments and management strategies for a herniated disc, and how can one alleviate symptoms and support recovery?

For a herniated disk, one effective exercise is walking backwards, which strengthens the lower back without bearing weight. Additionally, pulling sleds, whether in your yard or at the gym, provides an excellent workout for the back, knees, and ankles. Maintaining the natural curve in your lower back is also crucial. Using a foam roller to support your lower back while sitting can significantly alleviate sciatica and lower back pain.