I understand the frustration and discomfort you're experiencing with your herniated disc, especially given the pain and limitations it has caused in your daily life. Based on your description, it sounds like you may have an aggravated Vata dosha, which is essential to address since Vata governs movement in the body, and an imbalance can lead to issues like those you’re facing. For managing your symptoms, I recommend a holistic approach combining dietary adjustments, herbal remedies, and lifestyle modifications. Start by incorporating warm, nourishing foods into your diet, such as soups, stews, and cooked vegetables like squash and carrots, which promote stability and ease Vata. Favor grounding grains such as quinoa or rice, and consider including healthy fats like ghee, which can help lubricate your joints and tissues. In terms of herbs, you might find relief with a combination like Ashwagandha (Withania somnifera), which strengthens the body and calms the nervous system, and Guggulu (Commiphora mukul), useful for inflammation and supporting joint health. Taking these in manageable dosages, as advised by a practitioner, can empower your healing. For physical relief, gentle, guided yoga poses such as Cat-Cow, Child’s Pose, and supported forward bends can help stretch the lower back and relieve tension. A daily practice focused on restorative yoga can be beneficial. Also, consider warm oil massages (Abhyanga) with a calming oil like sesame or nourishing mahanarayan oil. This not only soothes pain but also helps improve blood circulation and reduce stiffness. Panchakarma might provide substantial detoxification and rejuvenation, particularly the treatments like Kati Basti, where warm oil is retained on the lower back. However, this should be performed under professional supervision for safety and effectiveness. Lastly, ensure you're incorporating rest and avoiding activities that exacerbate your pain, as overexertion can worsen your condition. Regular, gentle movement is key, but you want to respect the pain signals your body is sending. I recommend discussing these suggestions with a qualified Ayurvedic practitioner who can provide more personalized guidance and ensure the treatments align with your specific constitution and imbalances. It’s crucial to approach this holistically and patiently, giving your body the time it needs to heal.