Sorry you seem to be having a setback. I will kind of reiterate what I mentioned before. Be careful with any stretches/exercises until you know the direction of the herniation. For all you know, spinal flexion may be what you do need to do, your herniation could be the opposite of the one I have. McKenzie stretches (spinal extension) could make it worse, and crunches (spinal flexion) could help, You just don't know right now which way to go.
Have you had an MRI, can't remember if you said you did? If not, DEMAND one from your doc! Then get it to a good physical therapist, even a couple for more than one opinion. Same thing with chiropractors. They should be able to tell you what movements will help open the disk up, and which will push fluid out.
If I was you, in the meantime, the only stretch I'd do would be some kind of hanging. Like you'd do from a chin-up bar. Then do absolutely EVERYTHING you can to keep the swelling down. Advil, ice, and if you can find it, DMSO mixed with aspirin applied to the skin.
You can worry about lifting and your core when things start to settle down with your injury. Right now, don't risk making it worse or doing something that prevents it from healing. Again, that is what I would do.
After having been through this, that the best advie I can give. It will get better, but you need to know exactly what to do to help and not hurt.
Have you had an MRI, can't remember if you said you did? If not, DEMAND one from your doc! Then get it to a good physical therapist, even a couple for more than one opinion. Same thing with chiropractors. They should be able to tell you what movements will help open the disk up, and which will push fluid out.
If I was you, in the meantime, the only stretch I'd do would be some kind of hanging. Like you'd do from a chin-up bar. Then do absolutely EVERYTHING you can to keep the swelling down. Advil, ice, and if you can find it, DMSO mixed with aspirin applied to the skin.
You can worry about lifting and your core when things start to settle down with your injury. Right now, don't risk making it worse or doing something that prevents it from healing. Again, that is what I would do.
After having been through this, that the best advie I can give. It will get better, but you need to know exactly what to do to help and not hurt.