Amity wrote:
Hi Nerdygirl, I had a prolapsed lumbar disc a decade ago, and before that I crushed my coccyx, since then Ive had tension in my upper back plus intermittent sciatica. Im not exercising enough these days, will have to work on my core strength.

^This is similar to the road road surface for the worst 2k stretch, plus the sunken manholes, storm drains and regular potholes and with the sides of the road dipping and very uneven where the council dug it up a few years back to address burst water pipes/to put in the broadband, and then patch 'fixed' the surface.

Yeah, that road is pretty bad.
I needed surgery on my back because I had a calcified disc and also a cyst which were pressing on my sciatic nerve. No amount of exercise or physical therapy was going to fix that! However, as part of my treatment and recovery, I did see a physical therapist. That was extremely valuable. She discovered that I have a loose sacroiliac joint and told me which activities/exercises to avoid so as not to aggravate the problem. She also showed me some thing I can do at home if my pelvis goes out of alignment. I was also shown different stretches to do to help me with my extremely tight hamstrings, which also contribute to pain and movement issues.
I have really learned over the years that one benefits tremendously by seeing a (good) medical professional for advice regarding diet and exercise.