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hmmm not too sure about herniated discs but try to keep the back in alignment. Pllow under you knees when you sleep.
Stretch probably have to loose some more weight, keep your stomach muscles strong so they keep the back in line.
Basically thats what the doctor told me for my back, I have thrown it out a couple times. Take some advil to keep the swelling down in your discs, that is usually what causes the pain.
Hopefully by taking care of your body over time you can heal it and not have to get surgery.
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