Hi again Gidget,

You mentioned strengthening your core. Here are two simple exercise you can do right at home.

1) Lie on your back with knees bent. Raise your arms straight up toward the ceiling and keep them there. Pivot from your hips and reach toward the ceiling, raising your entire back off the mat or floor. You don't have to go up far, maybe only a few inches. This will work your abs.

2) Again, lie on your back with your knees bent, raise your butt up from the ground so your torso is at an angle from your knees to your head. You should feel this in your lower back and glutes (the exercise is called Glute Bridge), Hold slightly at the top, then come back down and repeat. I do 10 in a set, two sets total.

If you want to add to this exercise, on your last rep, hold the position for 30 seconds or so.

These exercises will work the front core (abs) and back core (glutes, lower back muscles).

I suggested dry needling earlier. I would find a PT at your hospital who does this. They will perform an evaluation before doing the needling. The evaluation is useful, and the PT will likely find things you hadn't considered. The PT can also suggest stretches for your lower back.

Hope this helps!

Joe