depends on the specifcs

but i would recommend for the disc,sretching your spine and spine twists see ilates for this kinda stuff, drink lots of water aswell and of course he spine stretching will relieve pressue on the disc




rearding the nerve this can usualy sort itself out wth te aobve

regarding your muscle


make sure you do yourCORE EXERCISES to support it where thits weakend and of course keep training
ont give up o it you willget there evetually

regarding surgery i woud avoid as there is no garantte it will work and and if you can riht it naturally its always best that way

thanks