Hey Mick you really are in the wars ain’t ya?

I used to have this for a few years and as mentioned above changed my mattress for a memory foam (no springs) which helped it never come back

I can’t find the exercises I was given when I went to Lilleshall to see a physio but this is pretty close give it a go I know you have a tennis ball kicking about and the lady in the vid seems quite watchable

https://m.youtube.com/watch?v=CisbhyLrKEA