Recovery from Herniated Disc: your success stories, tips and advice would be wonderful

[NotOutWoods]

Hi there everyone,

I'm new here and wanted to share my story. Just after Christmas, I turned what I suspect was a bulging disc in my lumbar spine into a herniated one when I shifted some heavy boxes in the garage. Up until this point, I didn't realise I had a bulging disc. I was seeing a physio for about three or four months and was on ibuprofen daily, functioning and living a normal life, sleeping through the night. I had some mild burning discomfort in my left calf muscle, but apart from that, I was absolutely fine. And I was getting better.

Then, after Christmas, it all went to hell. I woke up the next day in agony, which I now understand is sciatica. I went into the NHS local A&E because I felt like I couldn't feel my bottom or my bits. They had an emergency look at me and scanned me to make sure that it wasn't cauda equina syndrome. After the scan results came back, it transpired that I had what they described as a mild herniation at L4-L5, with a bulging disc in the disc above. The disc above wasn't pressing on any nerves, so it wasn't causing any issues. The herniation was pressing on, I think, my L5, which caused pain to go down from my left knee to my foot. The pain was pretty excruciating, and it took a toll on my daily life. I was prescribed stronger painkillers and given advice to rest and avoid any heavy lifting or strenuous activity.

For the first three months, I tried to stay active by walking every day, sometimes reaching up to twenty thousand steps. Otherwise, I was lying on the floor. Doing some physio. And taking a range of meds. However, I realised that despite my efforts, the pain and discomfort persisted. I decided to take a month off and focus on resting completely. Surprisingly, this seemed to help the disc heal more effectively.

After that month of rest, I began to reintroduce walking into my routine, starting with short, manageable walks. I did ten days of walking for ten minutes in the morning, ten minutes at lunchtime, and sometimes ten minutes in the evening if I felt up to it. While some days were better than others, the pain never became unbearable, just a persistent discomfort that wouldn't go away.

Recently, I decided to test myself by increasing my walking time to half an hour in the morning and half an hour at lunchtime. So far, I've managed to keep up with this routine for the last two days, and although it's not easy, I seem to be doing okay. However, I do have a bit of a limp and a slight foot drop on my left side, which worries me. And the sciatica is a little more than usual. But I can get it to calm again after some rest.

I'm reaching out to this community for advice, success stories, and any tips you might have for herniated disc recovery. How long did it take you to recover fully? What exercises or treatments helped you the most? Any advice on dealing with the discomfort and maintaining a positive mindset would be greatly appreciated.

I should share that I have seen much improvement since Christmas, and I’m having more good days than bad. Even enjoyed some pain-free days or mornings, although pain usually sets in again at some point. Which can be very disheartening. It is not a linear process.

I’ve noticed in the last week the pain has left my foot and is now mostly in my calf, and the type of pain is shifting all the time. Like lately, sharp jolts in the knee, hip and yesterday the glute! I’ve barely had any back pain throughout these last 19 weeks. But just lately, a kind of prickling there. Nothing major.

I am no longer on gabapentin, nor ibuprofen sadly. And using heat and ice when it gets too much. Saving paracetamol for night. I work for myself and have no dependents, so I can rest on the floor when I need to.

I still can’t sit on the sofa, or drive a car (brings on too much sciatic pain). But I am sleeping so much better (seven hours with some waking moments, caused by only being able to sleep on one side).

Reading Dr Stuart McGill’s Back Mechanic massively helped. I know how to lift stuff, move in bed, get out of bed.. all without pain!

Thank you for taking the time to read my story. I'm looking forward to hearing your experiences and suggestions. But I suspect this injury mostly relies on time to heal!

Definitely time.
Walking and a good exercise regimen from a skilled physio. And discipline - stretching and strengthening EVERY DAY.
Also, believe it or not, stress reduction makes a big difference.

I second the stress reduction, it makes an enormous difference, though I appreciate this may be difficult if you're self employed. I have a McKenzie D shape lumbar support cushion that has allowed me to drive short distances again. Who'd have thought something so simple could work such wonders! I'm not able to walk as often / as far as you, and even doing the lightest stretches repeatedly leaves me in agony. I've had some (temporary) success with a nerve block, but a second attempt failed and so has the third attempt with RF pulsing.

My biggest thing I've taken away from the (what must be a lot of) money I've spent trying to fix my back is that I know it better than any physio, chiro, osteo etc, and rest when I feel it's needed and push myself (very gently) when I feel able. And give it time. Mine has taken about 5 years to become mostly bearable now. I think this would've happened sooner if I hadn't pushed so hard to recover. It's hard waiting, I know. The hardest thing is accepting your (in)abilities, but you're not alone. Sending strength and hugs 💐💪

I herniated my disc in November. Was scanned for potential cauda equina but despite the herniation being an absolute whopper there was still a bit of space in my spinal canal so was sent home. The herniation was so big it also caused foot drop. Very scary to have function of my foot disappear.

Things that have helped me were in the acute stage (first week or so)
diazepam and tramadol to help sleep and also move around.
I had crutches to move around when possible.
I also have a hanging exercise thing in the doorway so I try and hang on this in an attempt to decompress my back a bit.
Also electric blanket my absolute favourite-putting this on boost and lying with my back on it.
Saw great physios quickly who had me do the mckenzie cobra exercises and nerve flossing. The sciatica subreddit is good for feeling less alone when you realise how many people are dealing with similar issues (although it seems a bit US bias and therefore lots of people getting surgery). I hardly dare say it but I am in a completely different place to November. Thankfully the pain went fairly quickly although any twinge etc now put the fear of god into me. My foot function is maybe 80-90% back but I still have a dead leg feeling and numbness in my foot and outer calf. I do feel like I live in absolute fear of it hall again (this was the second time it’s happened but the first time with foot drop)

I don't have personal experience, but my DH has 2 herniated discs (herniated at separate events). Things we discovered over the years (in addition to physiotherapy):

• Strength training for his core and back massively helped - if he skips a day or two he can feel the difference. NB he's found that his back muscles and abs need to be balanced in strength otherwise it puts pressure on the discs. (he uses 5-10kg dumbbells in his 20-min workout routine each morning, so he's not lifting massive weights!)
• I know that chiropractors can be a contentious topic, but he felt like he massively benefitted from a few sessions when he had his last big flare up (7 years ago)
• Bed rest ended up worsening his condition the few times he's tried it. He's learnt that if he has a flare up to take it easier but not to abandon stretching/physio completely
• Stress reduction - DH's worst flare up (10 years ago) was at the same point he was under great stress at work. He still gets minor twinges if he's under stress
• DH developed IBS at some stage (we're not sure what triggered it, but he suspects it could be from taking too many painkillers when his back pain was at its worst). So he eats a low FODMAP diet that reduces inflammation. If his IBS flares up then he also feels it in his back
• Unfortunately, the bit that no-one wants to hear, he's had to learn to abandon any level of heavy lifting or over-exertion. He's learnt to be more in tune with his body and recognise when he needs to stop.
• The worst thing he ever did was yoga - that was how he slipped the second disc😅(first disc was from incorrectly lifting weights at a gym in his early 20s)

Prior to taking on the weight-training, he'd been advised by a consultant to have surgery. He's very happy that he dismissed this option, as he now lives a pretty normal life (with the exception of not picking up heavy boxes!). We've gone from him barely being able to sit down for more than 15 minutes 10 years ago, to happily being able to sit on an 8 hour flight with no issues.

I think it took DH about 2-3 years to find a routine that properly worked for him, but that's also because he was living in denial for the first part of it and was still trying to keep up his pre-accident lifestyle (which is how he ended up having the yoga incident). Christmas wasn't too long ago, don't put too much pressure on yourself OP 💐

I only just spotted this! Thank you. I’ve been walking daily. Loads. Now I’m swimming twice a week too. Pilates once a week. I do my strength physio routine every morning. I am seeing improvements. I’m coming up to ten months. But I still have some degree of nerve pain in leg. I’m confident I’ll heal. It’s just going to take time.

Sorry to hear it’s taken so long. I’ve seen significant improvement since June and am having pain-free days now with only some symptoms later in the day and evening. Flare ups are no longer. I just have a dull ache in my foot and leg occasionally. It’s coming up to ten months. With the big progress I’ve made, I’m confident I’ll make a full recovery. It might just take another year. But I’ve made my peace with that.

Great to hear you’ve recovered. I’ve done a lot of reading on this theme since I posted my original thread. And discovered that discs do heal. So do nerves. It just takes time.

I’ve been walking daily. A lot. Swimming twice a week. Pilates. And I’m back in the gym. I still have nerve pain in my left leg. And so I either have the herniation still pressing on things, or I’m dealing with residual stuff. Either way, getting over the fear of pain has been the biggest step forward for me.

My symptoms fluctuate. I have way more pain-free moments now. I’ve been off any meds since early May. I’m just being a trooper. Reached a point of “cracking on”. And just booked a little UK break next month. Life must go on.

Im being careful. My core is the strongest it’s ever been. And I am resting when I need to. But I’m driving again, going out for walks and lunches with friends. Doing more and more stuff, not without pain. But it’s amazing how we adapt.

I am working on meditation too. Trying to stay relaxed. And optimistic. I keep saying, I will conquer this! And conquer it I shall. I reckon it’ll just keep easing now. And that keeps me
going.

And @Triflelife I avoid Reddit now. I find it too depressing. I also ditched my Apple Watch as I was tracking everything. And I got rid of my pain diary. I just stopped obsessing and decided to try and live. Yes, the pain is annoying. Yes, I want my life back to normal. But I’ve made my peace with it. I reckon Im in for a long one. But I have a plan and that keeps me sane.

Thanks @CaribouCarafe Sounds like he’s been through it. Poor lad. Glad he’s ok now. I hold out hope I’ll make a full recovery like my brother did. He herniated a disc 12 years ago, and after two years of pain, it disappeared. And he’s been fine since. My dad had something similar too. I’m a determined sprout. I have decided I won’t suffer from
this again once I’m healed. And I am going to heal, damnit!

Well this is the thread for me. I was taken to A&E as lost feeling in my legs a month ago and turns out I have three bulging discs and am now under physio. The pain was a billion times worse than giving birth. I used a walking stick for a week. I’m doing stretches every couple of hours. It’s been hard last couple of days as have a stinking cold. My core is bad so will be working on that, I also have scoliosis of the spine which is an issue. The physio pointed out I do not swing my left arm properly.

Have you considered surgery to remove the bulging disc?
I had a discectomy in 2011, the damage was in my cervical spine and causing nerve damage.

i still have a load of herniated discs in cervical spine and have RFT treatment every couple of years for pain management.

principlespineandpain.com/procedures/radiofrequency-thermocoagulation-rft/#:~:text=Radiofrequency%20thermocoagulation%20(RTFC)%20is%20a,joints%20that%20connect%20each%20vertebra.

For me it was pilates, with a teacher who spoke to me first and checked that she thought she could make some reasonable changes to exercises and advise me when they might not be good. Years later and I'm a gym goer too, but still do the pilates core exercises. They've been a life saver.

Place marking, I've found my tribe

Hey @ViciousCurrentBun sorry to hear of your suffering. I understand. Get Back Mechanic, by McGill. A book that saved me. And buy strap-on ice gel packs. Really help! Also, get a sciatica cushion. Put it on a hard dining chair and voila, you have something to sit on when the sofa is impossible. Ask me anything! I’m ten months in. And am loads better.

And @Pablova No. I want to do this conservatively. I am getting another scan on Sunday. But that’s just the NHS system and I thought, why not. I’ve made such great progress that I really want to give it a chance. If I’m still suffering in 2026… then I’ll consider it.

Thanks @FinallyMovingHouse Pilates is amazing. I go once a week and love it. That and the swimming, daily physio, loads of walking! I am getting there. I give it another few months and I’ll be much better! Fingers crossed

Hello @justasking111 Hope you’re ok!

Saving as ive found where to go 💜 had a year of hell - l4/l5 suspect disc. It all started last October my back suddenly "went" after doing some light painting. Still haven't had an mri despite a very supportive GP saying I need one, but the physios keep fobbing me off. Im starting to feel really angry at it all now. I'm back again at msk clinic soon and i will be speaking up. I need an answer to what it is and where. Doctor says definite suspect l4/l5 disc but without a scan we dont know!!!! Its def nerve like pain aswell! Thought I had turned a corner last month and it was finally healing, then one wrong move getting In my car and it's gone again this week. The pain this week has been off the scale , worst it's ever been. It's affecting my mh and quality of life and mobility hugely. 😢😢 when it's settled down at times I can feel it twinging or about to go again if that makes sense and I have to be really really careful. When it's at its worst I can't get dressed /put shoes and socks or lower clothes on without extreme care and no bending. It's just horrendous 😢 😞 can anyone recommend any private places that aren't ridiculously expensive to help or for a private mri ? I'm just feeling so low atm

My MRI was £600. But seeing the consultant twice put the price up to around £1k.

Sorry you’re suffering @Hogglehedge I got a private MRI for £250 in Manchester but was referred and that was expensive with a private consultant. That was for something else.

Keep fighting for that scan! Or do what I did. I went to A&E and said I couldn’t feel my bum. That’s a sign of something very serious. So they scanned me there and then. I was genuinely numb and worried as hell. Turned out I had a mild herniation and nothing causing any serious harm. But I got the scan.

Funny enough, I’m going for a scan again today. On the NHS. My GP put me on the list in April. I had the chance to go in July but I couldn’t walk much then.

Just take everything anyone tells you with a pinch of salt. My consultant was very doom and gloom. Telling me very old research and stats. Saying I’d never recover. Blah blah. But I expect he doesn’t see many intelligent people who do their own research and have been walking every single day since this happened, determined.

in June, I began a daily routine of strength training and I would say that has made a huge difference overall. Next month I’m beginning a new routine with a personal trainer. Swapping the cost of physio for that. I need to strengthen my back, teach it to bend again. It’s a long journey ahead. But I know I’ll get there.

As for you, spine hygiene! Look up Colin on YouTube of Bash Back Pain. Learn how to move to protect your spine. There are even ways you can get in and out of the car without aggravating things.

@NotOutWoods out of interest was it your consultant who recommended a follow up scan? I asked the neurosurgeon if they would do another mri to see if it had changed or improved and was told categorically no as it wouldn’t make any difference to the path they would recommend for me. But it would be nice to know - although I guess if it showed it any worse that wouldn’t be so good mentally!

Hey @Triflelife Yeah my consultant referred me. He wants to see what is going. It’s been nearly ten months for me. But I’ve improved so much since my injury in early January.

I am nervous. Because I really hope it’s improved in there. But my physio, who’s brilliant, told me… “So what if it hasn’t changed. Surely that’s good?” She’s right. If it looks the same, but my symptoms are easing then I’m on the right track.

The average recovery from this is 18 months but anything on the NHS says 6-12 weeks which is utter bollocks.

Everyone I know who had this said it was between 12 months and two years. So whatever is going on in there still… I won’t let it deter me.

Avoid non-medically trained practitioners - the consequences of getting it wrong are too serious.

This has gone on so long with large aspects of your life on hold. I went to a spinal surgeon who did a microdiscectomy and I was well again within a few weeks. There is a disc pressing on a nerve - remove that part of the disc and all will be well. Why go on suffering like this?

This has been a very interesting read. Lots of good advice. My drop foot only started a week ago . And it's very scary worrying about if it will ever go.
Weirdly my back feels a lot better this week it's just my leg and foot now.

Hey @Mischance I’m so glad to hear you’re better. Personally, I’m avoiding any surgery. Approaching things conservatively. Good chance of recovery. And building up the body to avoid any further complication.

i have suffered, yes. But correcting the cause is my mission.

Hey @Starlight7080 You want the pain closer to the back long term. If it’s in the foot, that means it’s a fresh injury and your job now is to centralise it. Lots you can do. My advice, go talk to your GP if you haven’t already. And learn spine hygiene as soon as possible.

We are all different. So go speak to the professionals. I wish you a speedy recovery.

Why avoid surgery if it is a cure?

Time and effort! i suffered a hernitate disc at L4/L5 which ended up in emergency surgery.. 2 micro-diseconomy’s later, and 2 years on and i feel life is just getting back to normal (well my new normal).

the consultant told me to move, move, move.. i force myself to get out of bed everyday and exercise.

i also limit the pain killers! the less you use them, the less you depend on them and the better they work when you need them on the bad days!

I gained a lot of weight after my surgery due to emotional eating and lack of exercise, so keep an eye on whats going in your mouth! the heavier i got, the worse things were.

I had no choice over surgery, but if you are youngish i'd hold off surgery for as long as possible, they told me they do the surgery to reduce the pain in the legs, its got nothing to do with the pain in your back!

After surgery, I'm left with bowel incontinence, and a desensitised right leg!