Hanging from a pull up bar also has a similar effect - or doing dips with a weighted belt. Anything that has a traction effect using bodyweight. I see a lot of people mentioning yoga/pilates. If it worked for them that's great. But generally you have to avoid all flexion - and unless your instructor understands what you are dealing with I would avoid all group classes that are structured towards the group and not the individual.

Also, re: PT/rest/other therapies remember there are 2 opposing forces here: the need to "decrease" inflammation to allow the disc to "heal" on its own - reduce to the point that the nerve impact is lessened. And second, strengthening the core/hips/glutes and stability muscles in order to prevent whatever caused it in the first place happening again. That is where PT comes in. So don't write off PT as it's part of the equation. You have to work on the inflammation as well as the strengthening. Just avoid all flexion and like me, spend a lot of time on the floor on your stomach watching Netflix. Someone mentioned Foundation Training which I love, but avoid the moves in the program that involve too much flexion.

Like most on this thread I have a L5/S1 12mm herniation impacting my S1 nerve root the last 4 months. 3 epidurals, PT, etc etc etc - I'm on this thread as I think it's time for surgery. With COVID it's probably the best time to do it even though exercise is my therapy and not sure how I will handle being out of action even if at the moment I am only swimming and walking.