I herniated a disc in my lower back about 13 years ago. I'm 37 for the record. I've had back pain since I was in high school. All of my brothers and sisters and my Mom have herniated the same disc - L4/L5. I recovered mostly and didn't have surgery...but it would flare up a lot - I was at a point where I would probably throw my back out 3 or 4 times a year and sometimes it would be bad enough that I would have trouble walking for a day or 2. After about a week and a lot of ibuprofen and ice, I'd be a lot better.

Last year about this time, I found this video on Youtube:

https://www.youtube.com/watch?v=20zybMbnVoU

I've been doing the exercises 3 or 4 times a week for a year and it has made a huge difference. I haven't had any big flare ups like I used to in the last year. I think I had a lot of mobility issues from all of the injuries...I couldn't lift my knees to my chest hardly at all when I started. But I am a lot better now. If I feel like my back is tight or about to give out, I'll do the exercises and feel a lot better.

It has helped me, so I wanted to share it.