Extension Exercises x 15 times x twice daily - lying on tummy, take left arm up for 3 seconds, then bring it down, right arm up for 3 seconds, bring down. Bring right leg up, hold for 3 seconds, bring it down. Then right leg up and hold for 3 seconds and bring it down. Repeat twice a day- 10 times. Bhujang Asana -- Lie flat on your stomach, keeping the palms out, bend the neck backward, take a deep breath and while holding it for 6 seconds, raise the chest up. Release breath and relax your body. Repeat the exercise 15 times twice daily.
For your problem you definitely needs to visit physiotherapist before you do anything of your own.
There are exercises to ease the pain and discomfort depending upon your condition.
Please contact a good physiotherapist.
Well 12 years is a long time...i think you need to consult an orthopaedician and get it confirmed..90 percentage of the cases get resolved with rest ..so I suggest you to meet a doctor...you will require physiotherapy also which will help in improving your condition...thank you