My MRI result shows (a small central posterior disc protrusion at T5/T6 with indentation of thecal sac.)That was on 11/19/2008. I have been off work since and avoiding any heavy lifting and sleeping on firm bed, the pain is stabbing in the spinal bones and aching between my shoulders and goes side by side with spine .what is the best exercises you recommend for that? and what should I avoid? i will aperciate your answer thanks