How can i best take care of a herniated disk?

Many: As long as there is no neurological damage (numbness or weakness or bowel/bladder dysfunction), then you can start with daily stretching and core strengthening exercises. Pt or chiropractic care can help. Cortisone injections are popular. Surgery if all else fails.

Core Exercises: Typically core strengthening exercises are the best to help relieve pressure and forces in the spine. I would try and google some or look them up on youtube to see descriptions. If you can do them yourself, wonderful otherwise ask your doctor to get a referral to a good physical therapist for further assistance.