Welcome. We are glad you found us.
I gather you had some medical attention and perhaps a CT scan or MRI to determine that you had a herniation? It is important to have a diagnosis before you work on "self-healing."
Many people are able to heal a herniation using conservative methoRAB, my husband included. It is a good sign that you are more mobile and in less pain. As long as you have sciatic pain, it is an indication that you still have some nerve involvement. It could simply be irritated or there may be actual compression of the nerve. Just be sure to monitor the situation and be prepared to seek a doctor if it gets worse. If you suddenly were to develop bladder or bowel involvement, or foot drop, you should seek medical attention ASAP. Otherwise, it is painful but not really doing any permanent damage.
There is a well-known physical therapist from New Zealand who has written one of the definitive "exercise" books that many PTs use even today. You might want to pick up a copy or get it from the library to see the types of exercises he recommenRAB for a situation such as yours. The basic idea is to get the pain to move up from your leg into the lower back...and then as you strengthen and heal, that pain will eventually lessen until it is gone. His name is Robin McKenzie and his method is named for him: The McKenzie method....The book is
Treat Your Own Back. Many people have been able to treat their pain using his method....hopefully you'll be one of them!
What to do while it is healing? Stay away from any activity that involves repetitive twisting or bending, pushing or pulling. Do not slump when sitting. Practice good body mechanics and watch your posture at all times. Walking is a great exercise -- obviously you should not run or jog, or do anything that involves direct contact!!
It can take a good six months for things to heal up, so be patient, and kind to your back.
