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Looking for guidance re: exercises

I've suffered from lower back pain which I discovered I could reduce by using an inversion table for sit-ups in order to strength my abdominals.
I have had tinnitus for about 5 years and was told by a medical specialist that it was due to the slow death of the ciliated cells in my ear and was age-related. I am 55+.
A few years ago I developed an increasing numbness in the 2 small fingers on my R hand. My GP suggested it was due to compression of the ulnar nerve as a result of my position while cycling or while at my desk.
I have always been very athletic: cardio/weights, cycling. Last year, after 30 years, I rediscovered ice skating, but fell flat on my face within the first 15 minutes, requiring 7 stitches to close a gash under my chin.
Six months later I was in agony as a result of shoulder pain. GP noted muscle spasm of R trapezius and I treated the problem with physio, chiro (he's also a kinesiologist) and massage . . . and a holiday in warmer climes! The muscle problem is now gone, but I noted increased numbness of 2 small fingers on both hands, a flaccid R triceps and general weakness of my R arm (and I'm right-handed). In general, both hands are becoming rather "stupid" and typing this involves making one correction after the other. My neck remains stiff, since my trapezius and related muscles tighten with the slightest exercise.
MRI noted a disc herniatrion, the report stating: At the level of C6 there is a posterior left paracentral disc extrusion of approximately 4 mm in AP dimension. The disc is in contact with the spinal cord, the neural foramine are preserved. At the level C6-C7 there is a smaller posterior central disc protrussion of approximately 2 mm. This is in no contact with the Spinal cord. The neural foramina are preserved. I am waiting for a consultation with a neurosurgeon, but have been told that this could resolve itself. What can I do to help it "resolve itself"? I am keen to avoid further injury.
What I am looking for are "DO's and DON'Ts" regarding movement. Everything I've heard is in conflict with some other piece of advice. What exercises are NOT recommended (though to the novice they may appear helpful)? What exercises are RECOMMENDED and with what caveats?

Answers:


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