★★★★★
For a week, I slept at night with a warming pack which was bliss.
Lots of rest and lying down at first, putting legs at a 90? angle f.i. lying on the floor, thighs up and calves on the seat of a chair, bed or sofa. It apparently helps rehydrate de disc. Minimum 10 minutes a day.
I also started about two weeks later, to very gently sit in the yoga "child pose", which is like a foetal position (you can also do it on your back, pulling in your legs over your stomach) and very consciously breath about 10 times into your lower back by litteraly "bringing" the oxygen there - expand your lower back rather then your lungs or stomach with air (it oxygenates the cells and helps the area heal).
I was also wearing a back-brace in the beginning, but beware not to keep wearing it too often afterwords as it weakens the belly and back muscles, which is the opposite of what you want.
I am now almost completely recovered, but have started an intense training program to muscle and tone my belly and lower back muscles.
Apparently, there might also be a link between lower back pain/injury and a problem in the gut (leaky gut, candida, etc).
