You're not approaching the injury correctly. If you decondition it will hurt you more. You have to learn how to unload the spine as much as possible and give it time. Most of the time it will settle to a point that is good enough.
Stuart McGill is a professor of biomechanics based in Canada, and has done a lot of work on core stabilisation. Find a physio who's up to date on his stuff and that will be a good starting point. From there head to pilates.
If you want a good cheap book on it, buy 'Spinal Stabilisation' by Jemmet off Amazon for $40.
These are all good options to explore before you subject yourself to invasive surgery.
Good luck
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Dec 2010 L4/L5 M6 L5/S1 ALIF
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