https://youtu.be/ntUXh7qiyr0 And

https://youtu.be/PJJO9PmXm90

These are the two stretches that help me the most.

Highly recommend going through bob and Brad, and Dr Jo on YouTube. I try stuff all the time and have regained much of my mobility.

Not sure about the original poster specifically, but when I had a herniated disk the two movements that helped the most (and I still perform along with others to this day) were:

- Prone Press Up (https://www.youtube.com/watch?v=Sws_GwrlYO0): Relieves tension in lower back, pressing discs back towards their natural position.

- Banded Hamstring Stretches (https://www.youtube.com/watch?v=msxQR56U7sI): You can use a belt for this if you don't have the bands, but properly and consistently stretching my hamstrings was the biggest thing I did to relieve (and 'cure') my back pain after the herniation.

This one has been wonderful for me:

https://www.youtube.com/watch?v=4BOTvaRaDjI

He runs through them pretty fast, but someone in the comments recommended playing it at 0.75x speed and that works great.

I used this to get rid of my back pain from sitting all day. Now I prevent it altogether, by getting up once per hour, and walking around for five minutes, so I haven't had to do these stretches in a while.

https://www.youtube.com/watch?v=XNN3K2qj-L0