I have fibro and have had a prolapsed disc and i do the hot and cold, hot water bottle for 1/2hr-hr then ice pack. Stretching also helps but don't over stretch.

i do and i just got done with trarpy pull your nee up to your chest and hold it 3 sec 10 times each leg

I find ice packs work wonders. Heat swells the back and makes inflammation worse unless followed by ice. Some days I sit on an ice pack for at least an hour. I have very bad degenerative disk disease.

I use my heating pad and I avoid bending forward too much. I have made a few changes recently that have helped. I started brushing my teeth in the shower every morning instead of having to bend over the bathroom sink. I bought a Shark floor steamer so I don't need to carry a mop and bucket. I also bought a hand held Shark vacuum for my stairs so I don't have to struggle with my upright undoing and reconnecting the hose. Small changes have made a difference.

Up my hips. Easy stretches.