I'm a 21yr old beside lumbar disc prolapse(l4-l5). which are the good exercises i can do to strengthen my final??

Answers:

strenghten your gut that will bring pressure off posterior..put ur hands below the small of ur back and do a few leg lift

Pinched feeling surrounded by my neck and put a bet on shoulder. help?

This is what is specified as a "slipped disc" How far it has slipped have to be determined first, before any more lay waste to is done. My advice from experience is to see a specialist first and find out how much break has be done. I am speaking from experience, I had L-5 slip bizarre so far I had to enjoy a spinal fusion done, this was surrounded by 1956 and the procedures have greatly superior since then. I know it can be enormously pain full and when it get to where you can't stand, sit and hurts to lay down, you are within trouble. Believe me when I say the posterior is nothing to play around beside, every thing you do involves the spinal column. Wish you the best.