I had a laminectomy/discectomy in 2003 at my L4-L5 so I feel your pain, literally. I advise you try yoga, which will open up your hips and strength your lower back and hamstrings. Some dudes will laugh at yoga, but it's tough man. And it works. If you can't muster up the balls to do yoga, at least try stretching every morning and night. Especially those hamstrings, lower back and hips. Walking also helps. And hit you core hard. Planks, side planks, supermans. If you've got big money, check out the reverse hyper machine Louie Simmons sells. Tried it once and works those spinal erectors like no other. And like the others said, do what makes you feel good, don't do what makes you feel bad. PM me if you need more info man.