I'm not trying to tell you not to take advice from the internet, but I think it's a great idea for you to go see a PT (physical therapist). Try to find a PT with either has an OCS (Orthopedic Certified Specialist), a SCS (Sports Certified Specialist) or with McKenzie Certified. Not that the other PTs won't be able to help you. It's just that these PTs (board certified) are a lot more well-rounded when it comes to hands on and manual or mechanical diagnosis and treatment for lower back pain, orthopedic and sports related injuries.
I know this may take some time (paper work, insurance, PT referral, etc.) and money, but if you really want some great tips not only to take care of this problem that you are facing, but also preventing it from coming back again, then I strongly recommend you to go see a PT.
Herniated discs can be towards anterior (front), posterior (back) or posterior lateral (back and to the side - most common). This is why a PT will be able to perform some special tests during an evaluation to find out what exercises and treatment plan is best for your symptoms and problems.
Give it a try. Good luck!