I have the same injury.. only 8 month as EMT and Ive got herniated L5-S1 disk with about 9 mm protrusion... I'm on spinal decompression now and every day I do exercise during 40-45 minutes.. yoga really helps... start doing yoga every day if you dont have severe pain.. try to walk sa much as possible.. I know one guy who manage it with 14 mm herniated disk.. so we (all injuried emt/paramedic folks) can do it too.. dont go under knife.. it's the last mean.. after surgery you won't be able to lift a stretcher with patient on.. my doc said "no more lifting.. never ever" Put your body first