I have a disk out in my back too. The two things that helped me. Get a bar and start doing dead hangs 2-3x a day and build up the back muscles and posterior chain. Good luck!
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100%.
I was fortunate one of my best friends was like, “I have an inversion table, you want it?”
So fortunate.
I’ve never been so humbled than spending a few weeks not being able to move. Not being able to leave a couch for more than 30 seconds. But someone clued me in that people either go full on surgery, or full on physical therapy. I went PT, and it has helped immensely, if so SO slowly.