Ways to heal - back pain

In 2023 My back went into spasm for the first time. It was a shock in some ways, and not at all in others: I had lost my father two months before, was planning my wedding a couple of months ahead, had been teaching 4-5 yoga classes daily for over 18months and, in short, was exhausted. Yet when it went again, in 2024, it felt like something serious was going on. With more investigation I discovered I had a herniated disc. These are the ways I healed myself from the pain. I hope they serve those who have suffered, or are suffering, similarly.