Been there done that, L 4 and 5, the battle of the bulge It was, much pain, long ago

I refused surgery, I treated myself with stretching, Yoga, Core strengthening and hydration.

IF your back Is weak you MUST strengthen your Abs, obliques, chest, legs,,every thing actually.
you got to really get after It.
Oh and throw the recliner and the TV out.... You need to become a vertical creature for a time..


I was ok after a year, after 10 years It never hapend.... But I'm sure I could set it off If I did something stupid.