I was at gym doing dead lift with heavy weight. I felt extreme pain when putting down the weights. I thought pain will just last for few days, but pain never stopped. After 2 years, I did MRI and xray and got these information. Grade I retrolisthesis of L5 over S2. (Xray correlation). Diffuse disc bulge at L4-L5 is causing bilateral mild neural foramen narrowing. Right paramedian disc extrusion at L5-S1 is causing thecal indentation, marked right lateral recess stenosis with impinged right traversing S1 nerve roots. Left lateral recess and bilateral neural formen are mily narrowed. Welldefined STIR hyperintense intramuscular lesion at right posterior gluteal region. cystic lesion. What do I need to do now? What kind of exercise would you recommend? Thank you.