Hi.. Not all herniated disc needs surgery...Surgery is not performed untill the disc is irritating a nerve so severly and compromising it s function.. I recommend you to do... Lot of core stability exercises... Strictly avoid any spinal extension activities as you have stenosis... Work in neutral spine position... Lower body weight training is helpful especially training glute stability and strength will improve and maintain spinal posture... If you have any pain and spasm... i suggest you to do lot of icing in that area... If you can maintain a good core and glute stability you are less likely to have a spinal issue... Hope this is helpful for you... Kindly revert back in case yiu need any further help in this regard