Anyone else had ruptured discs / discectomy - share training guidance?

I have a degenerative disc in my back, but it basically just means I can't do certain exercises. Others, like running, I feel like I need to do because if I'm too sedentary, the pain flairs up. Not sure if that helps, I did go to rehab for like 12 weeks after it was first diagnosed, didn't really help much. What really got me past it was refraining from activities that put too much strain on my lower back and maintaining a generally active lifestyle.

I've been under "final warning" of spinal fusion surgery for about the last eight years - following years of repeated lumbar disc prolapses three joints are badly compressed.

What transformed my back health was working on core and abs progressively. Initially with just sit ups on a gym ball. Increased volume and then intensity and range of movement progressively over a very long duration.

Now I'm only restricted in terms of major weight bearing exercise that compresses my back. Squats have to be very light and deadlifts are out. I still do quite a lot of various abs and core work as accessories to my normal lifting.

Day to day I'm rarely restricted at all. Have an occassional "event" where I tear the fibrous annulus but as there's no nucleus left to escape the severe pain only lasts a few days.

Finding a great Osteopath helped enormously, losing weight (I've only lost 30lbs) made a big difference. Having a good drugs regime for acute phases helps cope (anti inflamatories, pain killer but also anti spasmodic drugs - e.g. Diazepam).