I ruptured a disc (L3/L4) in my lower back in 1994 and subsequently had back surgery to remove the disc. There's a term for the surgery I can't remember now and could never spell. Since the surgery I've been diagnosed with arthritis in my low back. I've continued to be active, jogging, biking, lifting, diving, but rarely does a day go by without some pain/discomfort. On really bad days my left foot will drop or I will limp a bit. Nearly every day since the surgery I've done some sort of stretching - mainly hamstring stretches. I'm getting by but concerned that matters will only get worse with age. Any advice as far as exercise, stretching, supplements would be appreciated.
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