I will tell you my story. I have had a tear in my disk in my back since I was 24 yrs old, I am now 48. They suggested surgery for me at 24.. thank goodness I generally don't listen.. lol..

I have used McKenzie exercises for the past 24 yrs, I also hang up side down and do yoga. Until 2 years ago that was enough to be fine, in general as long as I did the exercises I was good.

You can learn the techniques by getting the book "Treat Your Own Back" by Robin McKenzie.

That being said, as long as you commit to trying exercise (as able) I think doing a steroid shot here and there might be helpful, it wasn't until recently that these shots became common.

Best wishes.
J.