talk to Dan.... (Chiroone) im sure he can tell you some really helpful things for at home on this.
& i'll give you what they did with me for a herniated disc just a bit back.
they did traction on me just like you said for a couple weeks, then when they told me to switch over to home only i grabbed an inversion table (the 300lb version). This worked just as good as traction sessions at the PT place!
need to get back into using it.. its there & its free now..
about the headache part: if you jump on an inversion table & try to go for even a minute right out of the gate? YES you will get a killer headache!
you are supposed to go very slow with getting used to being inverted. 30 seconds first couple of times.... then a minute..... after about the first week of that? then it was no big deal to do a minute at each time morning & night.
oh & if you are on BP meds or anything like that? NOPE forget that.
you could always do a hanging weight from your waist while you rest on your elbows... like this:
but just hang there..