I ijured myself in afall while climbing. I had back spasms, right leg pain and numbness on the sole of my right foot with some weakness in the ankle.
I missed 2 months of work and started doing the stomach excercises. Single leg lifts and crunches as wellas back arching.
It took a long time, nearly a year, before I really felt comfortabe. That was in 1988. I've had relapses since then, but I still do the excercises and believe that's the key.
I'm also 64 and hiked a 19 mile out and back yesterday in our desert mountains.
Good luck!