How doomed am I? Moderate Disc Bulge L5/S1 + L4/L5 since 3 months
Has anyone here completely recovered from this? I read so many conflicting things on whether or not discs can heal on their own and if people come back from this fully. I am swinging between optimism and pessimism almost daily, much depending on what I read on these days ..
Grateful for any thoughts or tips for my protocol and encouraging words or recovery stories (or anything else, as long as it is authentic and not destructive).
Just got my MRI findings, no talk to my Orthopedist yet.
M30, fit and otherwise very healthy.
Never had any back pain in my entire life, until I started with this "full range of motion" leg training that i stupidly picked up from fitness YouTubers. I had butt wink and went way to deep with squats and leg press.
I had inflammation back pain after those sessions that subsided within few days to a week. But the last time (3 months ago) it did not subside and went worse and since stayed.
I still continued to train normally besides squats and leg press, as my GP thought it is just some muscular thing and told me not to worry about it.
Now after 3 months I also get some big toe pain or tingling every now and then (lasting about 30 min) and have a hard time sitting, if the conditions are not perfect for it (cushion behind back, back bend backwards >90 degree or very upright).
Before this MRI my PT did not think it was a bulge and told me to continue playing dynamic sports etc. He even advised me to do Deadlifts or Hip Thrusts, which i did once, but it aggravated it. I also did dynamic sports too early and aggravated it.
I never have acute pain from bending down or forwards.
My own set current protocol since 2 weeks is:
- 2-3 times per week low impact and mostly static core training + some pull ups and push ups
- walking 2-3 times a day, ideally about 6-10k steps
- not sitting for long, and if so only with perfect posture + no sitting or lying on soft surfaces (e.g couch)
- eating a healthy mostly vegan whole foods based diet with little sodium (to decrease inflammation and support healing, according to Dr. Goobie from YT Channel Goobie and Doobie, ex-neuroseurgeon)
- no dynamic sports (q.q) or full gym workouts
- trying to stay positive and optimistic that this will resolve in 12 months, so that i can live my normal life again
I want to progress workouts if the pain gets less, like incorporating more strengthening training, like the one from LowBackAbility, but only very slightly and with slow progress. Later also more endurance training, to increase blood flow and overall health and hence healing.
It might be worth mentioning that I do not really have pain most days, if i keep my protocol, especially the posture and dynamic sports part (no re-aggravation). Some slight discomfort and pain 1-3 max, that also subsides.
Grateful for any thoughts or tips for my protocol and encouraging words or recovery stories (or anything else, as long as it is authentic and not destructive).
Here are my MRI Findings:
My comment: I hope i posted and accurate MRI picture, there were so many.
Findings (ChatGPT translated)
No prior imaging available. In the supine position, there is an extension posture at the thoracolumbar junction. Lumbar lordosis is preserved with no structural disruption. A vertebral body hemangioma is present at the level of SWK 3. Small intraspongious herniations of the adjacent vertebral endplates at the thoracolumbar junction are noted as degenerative changes. No edema-related signal increase in the vertebral bodies. The conus medullaris is located at LWK 1. No spinal space-occupying lesions.
Segment LWK 4/5:
- Initial, slightly left-asymmetric bulging of the intervertebral disc posteriorly, without definite nerve root involvement.
- No neuroforaminal stenosis.
Segment LWK 5/SWK 1:
- Moderate reduction in disc volume in the posterior segment.
- Early disc bulging, again without definite nerve root involvement.
The remaining intervertebral discs show normal signal characteristics without evidence of herniation. There is no neuroforaminal or spinal canal stenosis. No significant facet joint arthrosis. No joint effusion. No paravertebral fluid collection. Iliosacral joints are unremarkable. A 5 mm PD-weighted hypointensity in the left ilium is consistent with a yellow bone marrow island (Series 5, Image 18).
Conclusion:
- Early degenerative changes of the lower lumbar spine without definite nerve root involvement.
- No neuroforaminal or spinal canal stenosis.
