For a herniated disc, to relieve the back pain, you want to do extension exercises and stretches to help push the disc back into the space in your spine
To start off, lie down in a prone position on your stomach. You will prop up on your elbows for a prone prop. Try to keep your hips down on the ground while your stomach and chest come off the ground. If the elbows are too much, you can come down slightly to where it is comfortable. Hold this for 30 seconds and do three.
Then if that becomes easy, still in the same position, now come up into a push up position on your hands. Still try to keep your hips down on the ground if possible. This one is a little more stressful on the arms, so you might want to start off with 10-15 seconds, and work your way up from there.
Now turn over onto your back and prop you knees up with your feet flat on the ground. You will do a bridge by pushing your bottom up off the ground, but try to do this slowly, and do one segment of your back at a time curling upward. Then slowly go down the same way, one segment at a time. You can start off with 10 of these, and then work your way up.
Finally, you will do a figure four stretch. Cross your foot over onto the thigh of your other leg into a figure four position. Grab the leg on the ground underneath the thigh, and pull your leg toward your chest. Hold this stretch for 30 seconds, and do three on each side.