Sequence of lessons with herniated disk

I just got the book yesterday and found out that there is a specific sequence of lessons for hernianed disc sufferers. I have a herniated disc L4-L5 and I have been in bed for more than a month, so my muscles are quite atrophied. I can now walk short distandes (a few dozen meters at a time) with reasonable amount of pain (taking pain killers), but sitting and standing still hurts much more than walking, I can sit or stand for only a few minutes at a time.

Should I begin with strecthsitting, even in very short sessions, or should I get started with strechlying, since I spend most of my time lying and could practise that with less pain than sitting?

One doctor has recommended fusion of S1-L5-L4, but I´m looking for a second opinion, a neurologist has confirmed that the nerve is in perfect condition and he would not recommend surgery at all, and I´m still waiting for an opinion of another specialist. I´d like to do all I can to avoid surgery.

Thank you and best regards!