as for now i'm walking about 2 hours a day. i'd rather run but it hurts. and when i get home i feel better. later it comes back. but at least im ok for a bit and im not sitting around and gaining weight. i heat up the area with a hair dryer and my wife massages a bit. when i get to cuba i'll take care of it with the cost close to nothing, i dont have insurance , i cancelled it after my last accident because the cost went up to much.
Running tends to put you in hyper extension as well and my aggrevate things. Try cycling/spin/exercise bike if you have access. It encourages lumbar flexion and may relieve your symptoms. A way of getting the aerobic exercise w/o aggrevating your symptoms.