(Concern) How do you manage a herniated disc?

After having my first child, I was diagnosed with a herniated disc for the first time. I also received a nerve block procedure and nerve injections, and then I got better and was able to go about my daily life. When I first had a herniated disc, it was really painful, and I think I just lay down all the time. Every few years, I experience symptoms of nerve compression down to my feet, and I used to visit the hospital whenever I was in pain.

From my experience, gaining a little weight seems to put strain on my lower back. So I struggled to avoid gaining weight, but I couldn't ignore the fat around my waist. I've gained about 6 kilograms compared to 15 years ago.

Since four years ago, I've been doing a lot of sitting. So I get sick and go to the hospital, and when I get better, I just live my life. It gets tough around autumn when the cold wind blows.

I am only doing walking exercises, taking calcium supplements and various other vitamins, and getting vitamin D injections. I need to do core strengthening exercises seriously, but I just can't seem to do them well.

Since a herniated disc is a chronic condition and cannot be cured, it requires lifelong management. It's been a while, so I think some stenosis has also developed. Two years ago, I was in pain again and had an MRI, which showed that I had developed another herniated disc below.

My quality of life has decreased. ㅠ How are you managing it well?