For a disc injury, such as a herniated disc, you want to do extension exercises and stretches to help relieve the pain and put pressure on the opposite side of the disc.
To start off, lie down in a prone position on your stomach. You will prop up on your elbows to extend your back. Try to keep your hips down on the ground while your stomach and chest come up. If the elbows are too much, you can come down slightly to find a level that is comfortable.
Then if that becomes easy, still in the same position, now come up into a push up position on your hands blow you shoulders. Still try to keep your hips down on the ground.
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