>>2885509
Spine extension, look what streches you need to do.
Rest.
Walking.
NOT putting unnecesary load on your back.
NOT repeating damaging move.
Rest.
Sometimes injections of anti-inflammatory.

T. Had it so bad I started not feeling what's below the belt and han an operation.

Do not take this lightly, it could fuck you up real bad.

If you treat it before it's too damaged/chronic you can 100% get back into its original shape.