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I slipped a disk 18 months ago so I feel (felt) your pain. Stretching, strengthening your core and glutes is key. I'm also going to restart pilates.

1 Eat less cheese 2 Cycle more 3 Surf more 4 Become a fella of my professional institute 5 be a better husband ( wiping the worktops in the expected way etc) 6 help my mum who's living with dementia. Not necessarily in that order.