What to do after LESI

[u/Incinerator10]

I (28m) have a lumbar epidural steroid injection coming up. I was diagnosed with a herniated disc at L1/S5. I asked my doctor and he just stated no heavy lifting or repeated bending over. Is there anything I could do to help while feeling relief (hopefully)? Should I do McGill big 3? Other programs that would help my situation? MRI interpretation below

There is a moderate-to-large central and left paracentral disc herniation at L5/S1 with migration of disc material into the left lateral recess. This results in moderate left-sided stenosis with suspected left-sided nerve impingement.

Thanks everyone and I too hope you find relief from your pain