4Waters
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^^^^^This would be Dave Sommers^^^^^Went through what they call an I.D.E.T. procedure years ago (L4-L5, L5-S1). It is very similar to the discectomy just done with wire and heat. I'm not even sure they are still doing it, but it worked the first time around for me. Re-injured it a few years after and my department along with the Agreed Upon Medical Examiner wanted to retire me (L3-L4, L4-L5, L5-S1). Their recommendation was fuse the bottom two and put a disc replacement on the top one. I said Fuck No and went to work on rehabing it myself.
A TON of back issues come from a weak core. If you do not stretch a lot, then more than likely your hamstrings and calves are super tight too, which only makes the back and core issues worse. My honest suggestion would be body weight exercise, big emphasis on the core, and stretching.
My .02c's Find a Good Physical Therapist/Sports Medicine/Chiropractor that deals with athletes and rehab. I wish I found mine years before because it probably would have kept me from any type of surgery. I have been barely walking, go to see her(my chiro) and back to running at full speed within a couple weeks.
You also need to look into your feet. Many problems in the back stem from unbalanced feet issues which throw your knees and hips out of whack.
Sorry for the not so direct solution, but each back problem is unique.