How to manage a herniated disc in the lower back

Having had lumbar disc surgery

Almost 20 years have passed.

I stretch every morning.

I do pull-up exercises in the evening.

But recently, it has been hurting a lot.

I don't think I've ever had a good night's sleep.

I used to swim in the past.

Consistently managing back health is not easy.

The pain is getting worse, and I'm worried.

How does everyone manage it?

I'm worried.