my voyage to solve herniated disc

so my story for today is
'what-worked-for-me' about harniated disc.
2 things that make my 'hersiation life' a little easier.
ill try to acurate my situation so you know if you are in the same situation , and cqn benefit from my journey.

i have herniation to my lag from my backbone l4-l5 discs.
i think sevirity is about 70%.
so i found 2 things that ease the pain.
the second suggestion is by far made my life easier.
1 during sleep time. i put pillow under my pelvice, and foam roller under my low back.
2 the best ease for me is a massage ball.

(as in the picture) its size penetrate beetween my muscles. thank god i found this thing.
if you have herniated disc i strongly recommend massage ball with that shape.
thats it :-)
ill keep update . and glad to hear what works for you.
not for the money.
but for the beauty of -
'make the world better place by my copes'