What to do for a herniated disk?

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.