For what it is worth and recognizing that my experience may not apply to you, I have had a herniated disc[between the 3rd and 4th vertebrae] for more than 35 years and have been able to stay pain-free as long as I exercise my back and and stomach muscles 2 to 3 times a week. If I lay off for a week or so, I am in trouble again. The specific exercises wwere recommended by a back doctor.