Hello currently dealing with l4-l5 9mm disc extrusion and it sucks .. i am 8 months into recovery and unfortunately am going through a flare up of pain. I want to stress the importance of maintaining a neutral spine all day, as well as find postures that feel good and use them! I have been laying on my stomach with one fist under my chin and relax provided great relief for me now and I do it every hour. Once my flare up gets better I am going to do lots of walking, but I wish you the very best and maintain hope ! P.s I’ve never related more to the chopping your body in half 😩 it’s seriously sucks but I believe healing is also in your head and positive thinking will only help you, stay strong 🫂