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[Foomph]

15-20 reps and I'd say 2 sets, and if you can, do it every day (you're not tearing up the muscle with light weights like when power lifting so every day is ok). Do it for 2-3 weeks, and then you can likely back off to very other or every 3rd day...at that point, if you have no pain and things are looking better you can start to do CONcentric contractions...so the with the weight on the LIFTING part, not the lowering part

Hope this helps! Have patience. These things suck but you have to be perseverant and patient. Sucks, but WAY better in the long run.