Ruptured the L4-5 last July. Went through Physical Therapy, Yoga, Stretching Exercises, Swiss Ball Exercises, Ibuprofen, Bextra, and Acupuncture. Believe it or not, the acupuncture was the only thing that gave me relief. After four sessions, once a week for four weeks, the pain all but left my right hamstring. It's been a month since my last treatment. I can feel a little bit coming back into the right hamstring. I also tried massage therapy along with the acupuncture with excellent results. Surgery is a very last resort for me. Bicycling has been one exercise that has felt pretty good. Haven't really done any hikes yet. Just gotta try it out and see what happens . My doc said it would take a year at the least to heal.