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What does my Spine MRI mean? What can I do to help heal it?

57 year old.
Findings: At the L4-5 level there is some loss of disc height and T2 signal intensity with a concentric annular bulge, associated with advanced changes of bilateral facet arthrosis, generating a mild to moderate spinal canal stenosis with narrowing of both subarticular zones and mild to moderate bilateral foraminal narrowings.
At the L5-S1 level, very early spondylosis is manifested only by circumferential annular buldge and there are mild changes in bilateral facet arthrosis, without compromise of the spinal canal and with only a left mild forminal stenosis.
L3-4, mild spondylosis is present without focal protrusion of disc material in the posterior apophyseal facet joints are minimally prominent. There are mild narrowings of both right and left neural formina and the central spinal canal is patent.
Impression:
1) Transitional vertebra at the lumbosacral junction as described.
2) Minimal chronic, degenerative L4-5 spondylolisthesis with a mild to moderate degenerative central spinal canal stenosis and bilateral forminal stenosis, as described
3) Mild left side degenerative forminal stenosis at L5-S1
4) minor, bilateral, degenerative forminal stenosis at L3-4
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