I've had two surgeries on my lower back due to a herniated disk (long story). Over the years, prior to surgery, I tried just about every possible treatment. Sarno, physical therapy, yoga, stretching, meditation, traction, steroid injections, nerve blocks, acupuncture, massage, accupressure massage, etc. The ONLY thing that ever helped me was (drumroll) swimming. It's low impact. Great exercise, so you'll lose weight naturally simply by swimming regularly. It strengthens the core, the back and the arms and shoulders (which are actually quite important for lower back injury, because you use your arms and shoulders to lower yourself into chairs, push yourself up, open doors), and it stretches you out for better range of motion. I can't recommend it more highly. Don't expect to feel better over night. But I would say that after four to six weeks of swimming two to three times per week, you'll start to feel much better.