Lower back pain if i bend over which goes down legs to heals and goes round to stomach is it a disc .

Herniated Disk: Numbness/weakness in the distribution as you suggested is normal after nerve irritation. Decompression can be helpful, so upside down hanging will help somewhat however if your pain worsens i would not recommend continuing it. You might want to consider other options like epidural steroid injections if not resolving by a pain/spine specialist.