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!

Hey everyone! Sorry to hear of your suffering. Stay strong. Whatever works for you works, @justasking111 but try and stick to spine hygiene when doing everyday stuff.

And @ViciousCurrentBun perhaps you do! I hope you get some sleep soon,

Hey @thistlepiedpiper I spent five months doing that. Waking at 2am like clockwork, after four hours sleep. Dull aches in my legs and having to go downstairs for heat and movement and paracetamol to calm everything down. And if I was lucky? An extra hour in bed. Before that it was sleep aided by drugs. But in January and Feb, I was getting three hours a night. Sigh.

On Friday night just gone, I had seven hours of uninterrupted sleep for the first time this year 😭 And similar story last night. I am not getting my hopes up, but I seem to be turning another corner. I’ll celebrate once it’s been like this for over two weeks. Fingers crossed.

I came off Gabapentin as my GP says it stops working after six weeks, and that to keep it effective I’d need higher doses. She didn’t want that at all. And I agreed. Plus a friend who was going through the same injury told me to come off it asap. It alters chemicals in your brain. It sent me loopy. Yes, it massively helped when I was at my most acute. But I came off it as soon as I could because I wanted feedback. I needed to know what was and wasn’t working. And let me tell you.., April through to September was no picnic. I survived on ice and heat. Movement, rest, and occasional paracetamol. I am so proud of myself because I was in so much pain in April and May. But I’m glad I did it. I was able to see what was flaring me up. The drugs just masked it all.

Don't get me wrong. Those drugs worked when I really needed them. But I just didn’t want to rely on them longer than I needed to.

Was I ready! No!! And I actually had another course for three weeks as I was in so much misery. But I got there. I sadly had to stop the ibuprofen too.

And @blindasaba51981 - I loved the acupuncture, soooo good! Hope you’re ok.

I Hope you’re all ok. This injury is so debilitating. I am passing out now. And I pray it’ll be a good sleep. If it is, that’s three consistent nights on the trot and a good sign I’m truly on the mend. With a bit of luck, I’ll be pain free by Christmas. If not, I’m on the right path! And you will be too! Night all

Sounds like you had a rough ride of it OP!
What age are you?

I had 3 bulging discs in my early thirties, one burst (or whatever it is called) and you could see on the mri scan how flat it looked and how it was sticking out to the sides . Both L4 and L5 were in pretty bad shape (doc said that part of my spine looked like it belonged to an 80yr old 🙁, I was 30!)

I was advised to have my back operated to remove the parts of the discs that were sticking out. They would press on my nerves and the pain was agony and debilitating and I could not move for days. Literally almost not moved at all, crying if I had to try to go to the toilet etc

Went for a second opinion, as (same as you) bad backs run in our family, my dad a brother had the same issue, and never had ops)

The second opinion surgeon said that the best thing would be to ... do nothing specific, to continue as normal as much as possible and especially NOT to rest when I was in pain but to keep moving (swimming or walking) and also to never put on weight as even being slightly overweight can pull your spine out of alignment. He said to keep slim and keep moving.

I followed his advice and despite a few more flare ups my back issues disappeared over time.

Am now in my fifties and still the same weight I was at 30, yes I took that advice very much to heart, and I am sometimes a bit stiff and achy in my back but a walk with my dogs sorts that. I only work 5 hours a day as sitting down for longer does my back in

Overall, the body can sometimes realign itself. It does not always happen of course and some people really need surgery and benefit from that

But this is just my personal story

Take care and good luck!

You might find this interesting https://www.hubermanlab.com/episode/control-pain-and-heal-faster-with-your-brain
He also does a few podcasts specifically about back pain.

I am a sciatica sufferer and am currently experiencing a mildish attack. Previously have had extremely painful sciatica (worse than childbirth). The point about stress is a big one but I struggle to manage my stress. Swimming helps me enormously and I think it's more about how it helps with stress.

Hey @RamonaRamirez Thanks for sharing your story! I’m 46! So glad to hear it all sorted itself out. I’ve read loads on all this and done my research. And surgery is something I shall definitely avoid. I also think some people in the health industry are old-fashioned in their views on back health. Even Huberman (who I love) gets it wrong in recent podcasts @Jewel1968 but I do think there’s something in the mind body connection… Read Alan Gordon’s The Way Out. Very helpful.

So, yes Ramona. I am opting for the conservative approach. And so far, so good. I walk, I do physio, I swim twice a week (if I have time). I am a stone lighter than I was and intend to stay that way. And later this month, I begin work with a personal trainer. I’m going to get into the best shape of my life.

From what I can gather from all the research I’ve done and chats with experts and people who have been through this, we absolutely have the capacity to heal and avoid any further damage. And one key way to do that is through exercise and building muscle. I see this as a positive kick up the arse to get super fit and healthy. And I’m excited about where I’ll be this time next year.

Shame on the doctor for saying you had an 80 year old spine! I had some god awful physio tell me that. He said I’d never recover. And basically was setting me up for lots of visits to his clinic at £50 per 25 minutes of utter bullsh*t. I ditched him after one visit and found someone else at £80 for an entire hour and who had a much more modern and optimistic outlook. She’s been amazing. Really helped me so much.

And I am happy to report I’ve turned another corner this last two weeks. Today marks ten months since my injury. A week ago, I felt a shift. I began sleeping for six hours straight. A massive win, as for five months I’d been getting up after four hours of sleep due to chronic aches in my left leg and I’d have to move around and heat my back for a chance of another hour. But this last week it’s been six hours before I wake. Just now? Six hours and 40 minutes!!! Get in!

The days are getting easier, too. I reckon another few months and I’ll be sleeping through and might be able to return to the main bed with my husband (only to move out again remembering his snoring). 😂

By June next year, I’d be surprised if the nerve pain was still around. And by the way, I never intend to have this ever again. When people say to me that I might have it occasionally I furiously shake my head and say no I won’t. Because I won’t.

From what I’ve learned, as long as you dedicate yourself to proper spine hygiene and you keep moving, building strength and avoid any one position for too long, you should be more than ok.

I am going on my first holiday since last August today. A week at a UK holiday cottage by the sea with my husband. Long winter walks along beaches and in forests. Cosy pubs and pub grub. Log fires and nostalgic movies. A good few books. I can’t wait. I’m lucky in that I can sit happily now without pain, as long as the chair is firm. And walking is also not an issue anymore.

The worst of it is after six or seven hours of sleep but it’s just a dull ache and fuzzing in my left calf that wakes me up. Nothing debilitating. Once I’m up and moving about, I’m fine. It flares up a little now and again during the day, but very quickly settles.

My new physio said it’ll just keep getting better and better. I am so looking forward to that day when I realise my nerve pain has gone. My brother suffered for two years. And he said in those final three months he experienced very similar symptoms to what I’m having now. He thinks I won’t suffer as long as he did. Weirdly, he had exactly the same symptoms as me in the same places. And his left foot wouldn’t function properly. And he couldn’t straighten his left leg when sat on the floor. And then one day, he suddenly felt a release and noticed his foot was working again. Bless him. I hated seeing him suffer. He was so young. But he’s been fine ever since. As he’s kept the weight off, worked hard to stay fit and strong, and is very careful with his back. I think it’s been 12 years. He’s never had sciatica since.

In contrast, my brother in law really suffers. His back “goes” all the time. I feel so sorry for him. But his job requires a lot of driving. He’s probably six stone overweight and does barely any exercise. Eats the wrong stuff and just slobs on the sofa after exhausting days.

It’s tough for him but I know he’d benefit enormously if he lost the weight and got fit. But I can’t say anything.

The point is, I am focusing on getting better. I just love that there’s a bonus in all of this… I get to look and feel great! I keep going by reminding myself how far I’ve come. I know it won’t be long before I have that glorious feeling of no pain again.

This thread is so positive and inspiring, thanks OP.

I'm currently suffering from lower back pain, the osteopath said it was a grumbling disc issue. It started in August.

My pain hasn't been as bad as a lot of you have experienced. I've been able to sleep. But I've been struggling in the day and evenings. Initially I could only sit for 30 mins at a time. It started getting a lot better over the last couple of weeks but last night it went bad again and I now I'm back to square one.

The odd thing is that when my lower back pain flares I also get a flare of upper back, lower neck and shoulder issues. It's like one bit of me is knocked off course and it affects the rest of me!

I also have osteoarthritis in one hip, though that's usually manageable when my back is ok.

I bought the back mechanic book but haven't fully read it. I've got an assessment end of Nov with a uk practitioner of the methods in the book.

I'd like to heal myself with posture changes and exercises but nervous of starting excessive when bits of me hurt, and worry I won't be able to relearn good posture after 52 years of bad habits!

I've just ordered the Back Mechanic book

*starting exercise not starting excessive!

Hey @EatingRipeCamembert! Well, I am no expert but I would recommend walking. Motion is lotion. And also building a strong core.

I do a walk after waking. Every single day. At least half an hour. Sometimes an hour. Sometimes 90 minutes. And then I do some physio. I do this routine, but only because I am ready and able. It’s all very safe and doesn’t involve flexion.

I warm up:
10 x cat cows
10 x pelvic tilts
10 x glute bridges
10 x knee rocks from side to side

And then:
6 x 10 second bird dogs each side
10 x dead bugs each side
15 x clams on each side
15 x side leg lifts each side
10 x step ups (began with lowest staircase step and now I do the downstairs loo!)
10 x squats
10 x reverse lunges each side

Repeat the main session once more!

I then stretch out:
Single knee to chest 30 seconds
Figure of eights each side
and loads of other safe stretches (YouTube it!)

And I walk later in the day. At lunch and before dinner. And I swim! Twice a week! And I do Pilates. But only because I am ready. I still have to be careful. I begin with a personal trainer this month. But injured myself in January. I began walking first and then I began the physio, but only after six months.

As you haven’t got it as bad as me, I would say you would be ok. As long as you practice good posture. And listen to your body.

Have you heard of Egoscue? The static back move is awesome. Helps me so much. Here’s how:

Also, check out Bash Back Pain for tips: https://youtube.com/@bashbackpain?si=VwcoZgRKWyJrR9sw

Again, I don’t think you have it as bad as me.

It sounds like you can really turn this thing around. I’d apply heat when things stiffen up. I actually apply heat before I do my daily morning walks. It really helps.

When I have a flare up, ice! But at my stage, I only rely on heat. Ice? Not used it for ages. I’m on the mend.

Just remember No BLT! No bending, lifting or twisting. And if you’ve got Back Mechanic, read how to do spine hygiene. Also. The tips on walking are excellent.

Best tip for walking? Imagine your pelvic bones at the front are headlights. Don’t let them dip! Keep them moving forward. If you’re unsure how, squeeze your glutes! It’ll set your pelvis right.

Magnesium is a great supplement for muscle recovery. B12 for nerves. D for bones.

You have the power to build yourself out of this. You are not fated to a life of pain or back issues. You can fix this. But it’s going to take daily commitment and determination. I see it as a good kick up the arse. I’ve lost a stone. I feel amazing. Apart from the leg pain. I’ve really toned up, as I’ve been doing that routine every day since June!

Don’t let anyone, ANYONE, in the medical profession or anyone else, tell you that you’ve got this for life or there’s nothing you can do. I intend to build a very strong body. And I will dig myself out of this. I will. And so will you.

Hey @justasking111 How are you getting on? I hope you’re ok. I just had a week’s holiday. Drove four hours to get there. Flare up central. But walked a lot. Went out for a few meals. Visited National Trust places. Smelt the sea air. Laughed. Had a little emotional moment, realising how far I’d come. I’m back home now. And doing ok. Looking forward to my own bed again.

My journey has been long. And there is still a long way to go. But I am positive. Hopeful. And I know I will heal.

Thanks so much @NotOutWoods there's so much information I can dig into there.

I need to up the walking. I'd been managing my pain by going on a lunchtime walk, then one after work but now it's dark, the after work one has fallen away. I know I should do a morning walk before work, but mornings are not my strong point! I need to change this but am strongly resisting it. I like to get up as late as possible and start working from home in my PJs!

I think in an earlier post you mentioned doing research and finding longer recovery times than quoted on the NHS site. Can you remember where you found that info?

In my head I'm the type of person who is going to turn this around and get strong and fit in the process, but in reality I am a little prone to laziness (probably what got me into this pain in the first place!). Not totally lazy, I've upped my steps a lot with daily walks since the pain and that habit has embedded now. I've gone from 2-3k steps on WFH days to 7-15k steps a day.

But to do more (morning walks, regular exercises) I need to work on the psychology side to encourage myself to change.

You're doing amazingly OP, well done for all your hard work and determination to recover.

Hey @EatingRipeCamembert Happy to help! But I’m going to tell you what you don’t want to hear: you’re going to have to tackle this yourself. And that requires commitment.

You know this. You can change things. You have a choice.

Where did I hear the timeline thing? Various sources. A few people who went through it. No one said 6-12 weeks like the NHS says. It was nine months… a year… two years…

A friend spoke to a leading back surgeon. He said 18 months is the average recovery time. But it can take two years. But that’s for a herniated disc. And nerve pain.

You might just have a slight bulging disc. Again. I’m no expert. But it doesn’t sound like you have the same issue as me.

About that morning walk. And building strength. Everything you do right now, your back is taking the load. If you do the work, you’ll build muscles that will take that load. You will recover. It’s up to you. Continue the degeneration… or tackle it head on and change your life? What’s it to be?

When I practically crawled into the physiotherapist office, she took lots of notes. I'd pulled my right shoulder as well trying to heave myself up. So she had two jobs. The shoulder she used a machine on and massaged for a few sessions. It worked.

The lumbar region L1, 2,5,6. She set me these simple exercises three times a day. Six of each.

I've photographed her instructions, hope you can read them.

I still get bad days but fewer now. My walking isn't great, steps are approached very gingerly left foot first because the pain if I put my right foot first is grim in my hip.

I still get leg cramps but find lying on the floor on my tum, or kneeling on the floor as if at prayer, releases the sciatic nerve.

Yes I'm sure mine is a small bulge rather than a bigger problem. I'd almost fully recovered from it after 2 months (with only walking) but now it's gone bad again.

I have small zaps of leg pain, and some fuzzy feelings in my legs, but the pain is mostly around the lower back, and is often brought on or worsened if I twist to the left. Going to have to remember your BLT phrase!

I'm going to do it. Commit to making changes. I'll start the morning walking tomorrow and I'm going to introduce some mini 5 min walks in between meetings.

I'll probably wait for my back assessment before starting the other exercises you mention just to make sure they're safe for me.

Thanks for those exercises @justasking111 and sorry you're suffering too. Sounds like it's very tough getting the walking going.

My own back problem isn't as bad as yours or OPs or others but I'm here because I want to avoid it becoming that way!

And I'd love to get back to dancing if I'm able to.

I've suffered with herniated discs for 30 years
I did have surgery 20 years ago which was successful but I still have episodes.
Here are my hard learned tips!! I am going to book mark this for other tips!!

When pain is acute

• not too much bed rest (but a bit) - I find doing anything unnatural such as trying to work from bed then ends up hurting my neck or shoulder or another part of my back
• walking for short periods throughout day
• difenofac and Valium (Valium is amazing!)
• physio - the massage generally and dry needling for sciatica
• to be able to move when sciatica really bothering me --> tens machine
• pillow under knees when sleeping on back and between knees when on side
• no driving manual cars, vacuuming or sitting for long periods
• physio suppleness movements to loosen up lower back
• ice and heat - ice packs plus a plug in heat pack

To try and avoid incidents

• avoid long distance driving or driving in heavy traffic as much as possible
• NEVER work on laptop from couch / poor seating
• when I do drive always lumbar cushion

- standing desk / stand /sit all day with alarms to remind me

• a lot of cushions on couch always to keep me in supported position when watching tv
• daily physio core strengthening and suppleness stretches (if I get a twinge I start doing these 3 times a day)
• no contact / hi impact sports - have tried to go back to tennis 5 or 6 times but I've accepted now it's not going to be possible

I haven't had an incident in about a year and I find the addition of the following 3 items has helped maintain this

• swimming two or 3 times a week followed by jacuzzi, sauna and cold plunge
• HRT - obvs may not make a difference to all but for me it was a huge impact to how stiff I felt in the morning, literally felt 20 years younger in 2 or 3 days!
• morning walking before sitting / work** for at least 45 minutes every morning

It's all been hard learned and I'm an awful lazy cow but I think I'm finally accepting that I have to follow all these "rules" to keep my back healthy!

Hey @EatingRipeCamembert! I know so many people who herniated discs and are now completely pain-free and leading the same lives as they did before. Want to know why? They completely changed their entire lives. They lost weight. Prioritised fitness. Built strength. And continue to focus on that every day.

And these people did things conservatively. Didn’t have surgery. But healed over time. It is totally down to us and what we do. We have the power to reverse this and avoid future issues.

My brother had this too. Suffered for two years. But built himself out of it.

Don’t get me wrong. Some of us might need surgery. But from what I’ve read, best to avoid. If you can.

The human body is amazing. We have such a capacity to heal.

It's all been hard learned and I'm an awful lazy cow but I think I'm finally accepting that I have to follow all these "rules" to keep my back healthy!

It does take some time for the penny to drop that this is your life now until the day you die. I've found @Purpleandredandyellow

No @justasking111 No. This isn’t your life now. This is your new focus on being healthy and strong and marvellous. But your fate isn’t decided. You can reverse this. Our bodies can and will heal. But we do have to make adjustments.

Radiowave ablation on L4 and L5 helped me. But the nerves (burnt) do grow back, so I must google your advice. Thanks so much! @NotOutWoods

@Purpleandredandyellow i have a similar list to yours with the only difference being that I play a lot of tennis, it helps keep me slim(ish)/stong and it really strengthens my core. I guess this sort of thing is individual though. I have to balance that kind of intensity by doing sufficient yoga/stretching. A fair bit of fine tuning is required 😁

really positive to read your updates @NotOutWoods , I have been lucky enough to find within me a similar fighting spirit. If I cannot find it on the day, I play power-music (mostly rock/metal and songs about wanting to fight, not ready to die etc etc 😂😂I am possibly a nutter) or some other days I deliberately take my foot off the pedal and cancel eg l activities and rest and chill (be kind to yourself)

good luck everyone on your recovery journey 💪💕

It's a heck of a trek

What positions and places do you use for back safe relaxation?

I'd been lying on my side in bed but now my back is worse that brings on more discomfort.

I lie on my stomach. Even on the sofa now. If I lie on my side my spine pretzels I suspect. I can sit on the sofa upright using feather cushions behind me. My back issue is in the lumber region though.

@justasking111 thanks, mine is in the lumbar region too. I can't imagine lying on my stomach and being able to read a book or watch TV! All the sofas and armchairs are suddenly too low...

I use a sciatica cushion on a dining chair. It’s amazing. I also take the cushion out with me, although I’ve needed it way less in the last month or so.

I do static back from Egoscue to relax too. But I must admit… these last 10 months and three weeks… I’ve found it hard to relax and watch tv. I can’t even sit up in bed and watch stuff, I’m only just able to lie on my bad left side in short stints.

The sofa? I was able to sit on it for short periods last week but now it sparks off pain again. It’s a mysterious injury.

The great news is I’m healing, I am now sleeping seven hours straight! A miracle! And symptoms are way less during the day, sometimes I forget I’m injured!

Lying on my stomach on my yoga mat is nice too, as it resets everything!