question: Hi, My mri report stated that my L4/L5 Generalise Disc bulge indents the anterior epidural space. Ligamentum Flavum buckling associated with bilateral facet joint effusions. Mild narrowing of both lateral recesses. Exit foramina and central Canal are patent. No displacement, no fracture, no dislocation. Apart from swimming, May I know if there s any exercises I can do to strengthen and recover? Am I able to use weights like dumbbell? Thank you.