L5-S1 Disc Herniation Recovery - This Helped Me

After 10 months, I'm fully recovered from an L5-S1 disc bulge.

At my lowest, I tried everything: physio, exercises, books, new mattress, heating pads, massages, TENS device - you name it. I spent hours on this subreddit daily searching for help.

I know everyone’s journey is unique, but here's what helped me the most:

  • Getting an MRI and a proper diagnosis from a neurosurgeon helped me mentally. Physio's were diagnosing incorrectly which became frustrating and resulted in more pain. Understanding what caused the pain helped me deal with it much better.
  • Stopping all exercises (including those from Back Mechanic). They only aggravated my pain and delayed recovery.
  • No physio visits. Their exercises really made things worse.
  • Prioritizing rest— not bed rest, but listening to my body and taking it easy.
  • Avoiding painful movements (twisting spine, incorrect bending etc).
  • Walking regularly, which significantly eased my pain. I walked about 3x 30mins each day.

I realized that giving my body time to heal itself was crucial. PATIENCE is key! Recovery was slow, but with time, I started noticing the pain moving around and small improvements every day.

Wishing everyone a full recovery!

This is the link to my original post.