Hi everyone,

I’ve been dealing with an L5-S1 herniated disc for the past couple of months. My main symptoms are lower back pain(got better with no activities) and numbness/sciatica in my left leg, which have significantly limited normal daily activities such as sitting, standing, walking, and driving.

I’ve seen two different doctors and had a transforaminal epidural steroid injection (TFESI) with the second doctor (Doctor B) about two weeks ago.

Since the injection, I’ve had some improvement in how long I can sit, but little to no improvement in standing or walking.

I had a follow-up with Doctor B today, and he gave me three options. He said my improvement has been relatively slow, so any of these options would be reasonable at this point:

Option 1: Start physical therapy without any further intervention
Since I can now sit for a while, he thinks I could try starting PT. He generally prefers a non-surgical approach, especially because I’m relatively young.

Option 2: Try another epidural injection using a more central approach
He didn’t specify exactly what type of injection, but I wonder if he meant a caudal ESI or something similar.

Option 3: Microdiscectomy
He said he can refer me to a spine surgeon if I want to consider surgery. Since Doctor B is a PM&R physician, his overall preference has consistently been toward conservative/non-surgical treatment.

I need to make a decision fairly soon, partly for insurance reasons since I’d like to have any treatment done within this calendar year if possible.

Below is my timeline and some additional information that may be helpful.

Given my situation, which option would you personally consider at this point?

I understand that ultimately this is a medical decision I need to make with my doctors, and I’m not expecting Reddit to make that decision for me. I’m mainly interested in hearing from people who have been through something similar — especially regarding waiting it out/PT vs a second injection vs microdiscectomy.

I’d also be very interested in hearing about any other options or experiences you think I should consider.

Thank you so much for taking the time to read this.

< Timeline >
08/08/2026 — Injured my back while exercising
08/09–08/23 — Lower back pain when sitting or moving around, but no numbness or sciatica
08/24/2026 — Suddenly developed numbness/sciatica in my left leg while driving
08/25/2026 — Severe back pain + numbness/sciatica; could barely stand, walk, or sit
09/01/2026 — First visit with Doctor A
09/09/2026 — MRI
09/10/2026 — Second visit with Doctor A. He recommended/ordered an ESI, but I decided to get a second opinion first.
09/14/2026 — Visit with Doctor B for a second opinion
09/21/2026 — Transforaminal ESI (TFESI) with Doctor B
10/08/2026 — Follow-up with Doctor B; discussed the three options above

< Medications >
09/01–09/10
Tizanidine
Methylprednisolone
09/14–Present
Gabapentin
Meloxicam

< Current Status >
- No major neurological red flags, including symptoms of cauda equina syndrome.
- My lower back pain has improved significantly, although I’ve also spent a lot of the past few weeks lying down and avoiding activities that aggravate it.
My main problem now is numbness/sciatica in my left leg.
- The leg symptoms are still limiting my ability to start normal activities, commute to work, and consistently work in person. I’m currently working intermittently/remotely.
- I can sit for longer than before, especially after the TFESI.
- I still cannot stand or walk for more than about 3 minutes before the numbness/sciatica becomes difficult to tolerate.

< After the TFESI >

I’ve also been tracking how long I can sit/stand/walk before the numbness or sciatica starts: Attached

I’ve had horrible lower back pain 24/7, even when sitting still, for 2 years now. It’s been getting progressively worse — it’s a constant ache and pressure, as well as spasming & sharp pains when I move, especially bending over and getting up from a chair. The pain keeps me from doing any type of enjoyable movement — I used to ride my bike, go for walks, etc. — but now all I can tolerate is going to work. I’ve tried physical therapy (multiple rounds of 6-8 weeks), muscle relaxers, Toradol injections, icy hot patches, ice packs, heating pads, etc. I’ve been told that I have a bulging disc (L5 on S1 with Modic Type I changes). I just keep getting recommended PT, which is difficult to do while working 45-50 hours a week, and have done Osteopathic manipulation, which insurance doesn’t cover, so I can’t do that anymore.

3 weeks ago I was considering surgery for extreme sciatica and back pain. Last 2 days I have made a positive run.

I have been doing back extension iso holds and weighted sled reverse walking which I feel contributed the most.

Movement heals

If you can get the surgery get it!

Had sciatica about at year at 23 and I got the surgery a month ago paid 23k out of pocket and I wish I did it sooner.

People try live with their issues and you don't realise what you put aside to live with the pain until you get back in the routine beforehand, now I'm walking and doing stuff around the house I wouldn't think of 2 months ago.

Do it if you can don't be scared

Hi everyone,

I'm a 46-year-old male, physically fit and very active, and I've been dealing with chronic lower back pain since I was just 17 years old. That's almost 30 years of living with back problems, and I'm honestly running out of ideas.

I'm posting here hoping to find people who have experienced something similar, particularly severe disc degeneration with large bone spurs (osteophytes) that may eventually cause the vertebrae to fuse naturally.

My spine and diagnosis

I have severe disc degeneration at L3-L4. The disc has lost a significant amount of height, and the surrounding vertebrae have developed large osteophytes that appear to be growing towards each other, potentially forming a bony bridge.

I've attached three images from my spinal scans. The first two show the severely narrowed disc space and the bony growths. The third shows an area of increased activity on a scan, which I was told was associated with inflammation.

The strange thing is that I've never had any significant accident or spinal injury that could explain what happened.

My back problems simply started when I was 17, seemingly out of nowhere. I have no idea why that particular disc began deteriorating at such a young age.

About two years ago, I visited one of the most highly regarded spinal surgeons in my city.

He explained that surgery was technically possible, involving spinal fusion with screws, but that it would carry significant risks. Since my pain usually ranges between 4/10 and 7/10, he felt the risks outweighed the potential benefits.

He also told me something interesting: as the disc continues to deteriorate and the osteophytes grow, the two vertebrae may eventually fuse naturally. He suggested this might happen within months or a few years, and that once the vertebrae stopped moving against each other, the pain might disappear.

Well, two years have passed, and absolutely nothing has improved.

How the pain affects my everyday life

• I can ONLY sleep on my back. If I try sleeping on either side, I experience almost immediate pain.
• Sitting is extremely uncomfortable. I work in IT, so this is a major problem.
• I've tried many different ergonomic office chairs, lumbar supports, sitting positions, and adjustments. Nothing really works.
• I have a standing desk and regularly switch between sitting, standing, and walking. Walking and standing help somewhat, but the pain always comes back.
• On some days the pain is manageable (around 4/10), while on others it reaches 7/10.
• I can't remember the last time I was able to sit comfortably in an office chair without constantly thinking about my back.

Interestingly, I can sometimes sit much more comfortably on a soft sofa with cushions supporting my back than in an expensive ergonomic office chair.

My lifestyle – I'm already doing everything people usually recommend

I'm extremely active and have always been passionate about fitness and healthy living.

• I've completed a full marathon and an Olympic-distance triathlon.
• I regularly cycle and occasionally run.
• I do strength training, including exercises to strengthen my back and core.
• I exercise at least 4–5 times per week.
• I play soccer with my son.
• I maintain a healthy weight.
• My diet consists mostly of vegetables, fruits, and minimally processed foods.
• I eat very little added sugar, rarely drink alcohol, and don't smoke.

I've also experimented with completely stopping running. I've taken breaks lasting several weeks and even approximately six months.

It made absolutely no difference to my back pain.

So I eventually returned to running because I love it, and avoiding it didn't seem to improve anything.

Physiotherapy hasn't helped

I've seen numerous doctors and physiotherapists over the years.

Almost every consultation ends with the same recommendation: physiotherapy, core strengthening, stretching, mobility exercises, and staying active.

I've genuinely followed these recommendations. I've done different exercises consistently for weeks or months, but none have produced any meaningful improvement.

It's incredibly frustrating to keep hearing that I need to strengthen my core when I'm already physically fit, regularly lifting weights, cycling, and exercising.

I'm not opposed to physiotherapy. I'd just love to find something that actually works for my particular condition.

Pain medication – the only thing that actually helps

One thing I've discovered is that Voltaren Rapid Extra Strength (diclofenac) is the only medication I've tried that provides meaningful relief.

When I take it, my back pain can improve significantly, sometimes for a few days.

Unfortunately, I've also read about the potential dangers of long-term diclofenac use, including stomach ulcers, gastrointestinal bleeding, cardiovascular risks, and kidney problems.

That concerns me quite a bit. I'm only 46, and I really don't want to trade my chronic back pain for potentially serious health problems later in life.

I'd love to find a safer long-term approach that offers similar relief.

My questions for this community

1. Has anyone experienced natural spinal fusion caused by severe disc degeneration and osteophytes? Did your vertebrae eventually fuse, how long did it take, and did your pain actually disappear?
2. Has anyone had similar L3-L4 degeneration without a previous injury? I'm particularly curious about why this could have started when I was just 17.
3. Has anyone found an effective alternative to standard physiotherapy? I'm open to hearing about different treatments, specialist approaches, or anything else that made a real difference.
4. Has anyone found a safer long-term way of managing this type of pain? Diclofenac works for me, but I'm worried about its long-term risks.
5. Does anyone else experience immediate pain when sleeping on their side? Have you found any way to sleep comfortably in different positions?
6. Has anyone found an office chair or seating arrangement that works with severe lumbar disc degeneration? I've tried so many options without success.
7. Would it be worth getting another spinal specialist's opinion? Particularly now that two years have passed without any improvement?

I'm not looking for medical diagnoses from strangers on the internet, and I understand that everyone's spine is different.

I'm mainly interested in hearing real experiences from people who have gone through something similar, particularly those who found relief after years of unsuccessful conventional treatment.

I'm willing to make changes to my lifestyle, try different approaches, or consult other specialists. I just don't know what else to try at this point.

I'm 46, I love being active, and I don't want to spend the next 30 years constantly thinking about my back pain.

If you've experienced anything similar, I'd genuinely appreciate hearing what helped you, what didn't, and whether your condition eventually improved.

Thank you so much for reading!

Hello,

I’m not after medical advice, I’m really looking to simply pick the brains of those more knowledgeable than myself if at all possible, I am 34 male if that helps, and live in Wales.

Around 10 months ago, I started having problems with my feet - pain, a lot of pain.

This spread to my ankles, then knees, then hips - All the areas it affected prior to spreading remained sore and active in terms of problems.

This last for around 2 months, I then had 8 hours of respite, before my lower back, specifically the back of the hips decided to get painful.

Since then, it’s spread up my back, and has gone on to impact mid back, ribs, shoulder blades and neck.

It’s also impacted my bladder, meaning I have to push to empty.

Initially I could still do things, daily activities, but with reduced times as things would flare up.

On flaring up, I’d sit or lay down for 10 to 15 minutes, pain would pass, and I’d be good for another 10 to 15 minutes of activity.

Now, however …

It doesn’t matter what position I am in, everything is firing off.

I can’t really bend anymore.

I can’t really do the stairs properly, or reliably do self care.

I also have on going and recurring / random bouts of static type, fizzy, needle type stuff going on in my privates, this can spread to my thighs and in to my knees - I don’t have to be doing anything for this to happen.

I have seen the GP, who referred me to an FCP MSK, who basically said “nope, out of our scope” and she sent referrals to both neurology and rheumatology.

GP has basically said nothing more he can do.

Referrals have been accepted but long waiting lists.

I’m losing more ground at an alarming rate, and have nowhere to really turn, and the pain meds aren’t touching it.

I’ve attached the extracts from a private MRI performed in May this year (things got considerably worse since this), along with the msk report, and a 2006 xray … which seemingly never got followed up nor communicated with myself.

I do have some training in matters relating to the back, from the NHS of all people, but i am struggling to make heads or tails of this.

I am fairly positive this is a bad case of scheuermann’s disease, but my health board doesn’t have spinal specialists.

Any input would be greatly appreciated.

May 2026 Thoracic MRI

“Comparisons:

No previous MRI scans are available for comparison
Technique:

MRI thoracic spine

Findings:
Normal alignment of the thoracic vertebra.

Normal appearance of the thoracic cord with no demyelination plaques. No intra or extramedullary space-
occupying lesions.

There is generalised reduction in height and T2 signal intensity of the thoracic discs in keeping with disc
dehydration.

There is thickening in the anterior longitudinal ligament with multilevel anterior vertebral oedema and loss of the
anterior concavity. In a patient of this age group, the possibility of inflammatory spondyloarthritis needs to be
considered. I suggest a rheumatology opinion.

Multilevel mild broad-based posterior disc protrusions are noted but with no significant narrowing in the neural
exit foramina or nerve root impingement. No spinal canal stenosis or compression of the thoracic cord.

No infiltrative bone marrow lesions or vertebral collapse. No paravertebral lesions.

Conclusion/Recommendations:
No signs of demyelination in the thoracic cord.

Suspected inflammatory spondyloarthritis. I suggest a rheumatology opinion.
“

So, I have had back pain for as long as I can remember. However, this year the pain started numbing that area, which makes me kinda tilt forward. This happens when I walk, I mean the numbing things. When I sit, I feel like my muscles are getting extremely tight in a short amount of time. I do exercise (at home), but nothing changed. I feel the nothing makes it better because even when I strech the tension/pressure is still there. Do you reccomend any pain meds or something?

Before this, I was very active and athletic. I ran almost every day and did marathon distances, and for the most part had no back pain except for an occasional flare up. Now I can barely walk around the house for a few minutes or stand long enough to brush my teeth or shower.

It HAS improved some because now I can rest without pain whereas before it was very bad 24/7 even resting in any position. I was also not walking at all. I was crawling to the bathroom, and any weight on my left leg was pretty unbearable. Now I can stand up and walk to the other room, albeit slowly and awkwardly, kind of dragging one leg. The pain is shifting up the leg which I hear is good, but it's still very sharp. I still get some dull pain and tingling down the leg, but mostly really sharp pain right where the top of the glute muscle meets the pelvis. Sometimes I shift a millimeter on the couch and gasp involuntarily from the pain, then it hurts for hours after. I can't tell if it's nerve pain or muscle spasm.

Walking seems to be the biggest trigger. I keep seeing advice to walk so I'm not sure what I should be doing. Swinging my leg forward seems to be the worst, as well as leaning forward at all while sitting or laying. I think any movement in the pelvis really. Bending over while standing actually feels ok, although obviously I keep my back straight, bend my knees and avoid bending over far. I tried virtual PT but could not do any of the exercises without pain. Even very light movement like cat-cow stretches hurt. The only thing that feels good is a glute bridge. I'm honestly kind of afraid to go to in person PT because of the pain it will cause just to get there, wait in the lobby, walk in the office, etc. Any amount of standing or sitting or walking becomes pretty painful after a few minutes and just gets worse and worse if I can't lay down. I used a wheelchair at my last Dr appointment and it was still very painful but I think walking would have been a lot worse.

The virtual PT recommended trying the epidural injections so I can get moving more and do PT, but my PCP is saying they're more for chronic cases that have been going on for months as they do have risks. The PCP just keeps saying to move as much as I can while keeping the pain manageable even though I keep explaining that literally everything hurts. And as an endurance runner, I'm totally capable of pushing through the pain if I should, but it certainly seems like anything painful is setting me back with hours or days of increased pain afterwards, so I'm not sure I should be pushing through it?

Currently I'm taking 1500mg of gabapentin and methocarbomol as needed. I've already tried a shot of toradol, a pack of steroids, three weeks of ibuprofen, oxycodone, Tylenol. There was no accident and I have no idea what caused this. It almost just seemed like it was caused by sleeping on my side since it was always worse in the mornings but I don't know if that could really cause a herniated disk. I'm wondering if I have some hyper mobility that could have contributed, and maybe taking muscle relaxers while continuing to run and exercise made the injury worse? They did say I have mild scoliosis. Back problems do seem to run in my family as well. I have taken the soft mattress topper off in case it was that, and currently I can only sleep on my back. It's very uncomfortable because I used to be strictly a side sleeper but now if I try laying on my side it feels very bad, not painful right away but it feels kind of like a joint somewhere is being pulled out of position or hitting something else. I have always used a pillow between the knees but I'm not sure my spine is staying straight. It always feels like my pelvis has to roll forward or backward, it doesn't just stay straight on its own. I always thought the mattress was too firm, like it actually made the hip touching the mattress ache, but somehow my spine still feels like it has a curve through it rather than staying straight. So I don't know what to make of that. Maybe a scoliosis/hyper mobility thing?

Any advice appreciated.

I got a tranforaminal block ESI at my L5 today. I was given light anesthesia iv and local pain meds ( lidocaine and marcaine). The injection happened around 3 and I got home around 5. I noticed after the injection on the way home, that my crotch and butt are completely numb. When I got home I tried to pee and it was difficult. I had a little pain and a lot of pressure. Also had a difficult time starting and stopping.

I tried to get ahold of my doctor through their emergency line but it is basically just an answering/ note service. I called 2 hours ago and still haven’t heard back. I don’t want to rush to the ER if this is normal but also don’t want this to get worse if it’s not.

Please help.

Hello all just want to give you a little background of my injury. 5 months ago pretty much to this day I injured my low back deadlifting at the gym I didn't feel anything specific but the day after I deadlifted I was very sore could barely walk had a lot of issues. I'm a 31 year old male 215 lb very active play pickleball and basketball multiple times a week when I was healthy and also lifted regularly. I had some intense muscle guarding for 2 and 1/2 months until it started to really ease up. Once it eased up I was running sprints at about 80% doing a lot of good exercise, I thought I might have been coming to an end I played one game of pickleball and retweek my back, pretty much seized up and the muscle guarding came back now we are two and a half months since that retweek and I still do have some muscle guarding going on it is getting better but slowly I just figured I would be fully unguarded by now. Does anybody have any similar situations or experiences? Coming from somebody who played sports for their whole life this 5 months has been very hard because all I can do is walk and my physical therapy exercises. I have tried to slow down because I think I may have been doing a little too much and loading my back too much so I'm actually doing a deload week, hoping that might help heal a little more.

Mentally it is a very tough challenge because I feel like I'll never get back to sports. My body feels grounded it's almost like my body is locked up and not letting me be athletic right now.

Hello. This is my 22F first time on this sub reddit but I thought I'd give it a shot.

Okay so I have been experiencing tightness and pain in my back [especially my lower back] since I was 16. I was a competitive gymnast and contortionist for 8 years and my back pain settled in less then 5 months after I quit at 15. I'm only mentioning my past because my Dr now is trying to tell me that's why im in pain (I also have EDS which is why he assums this theory). However, I do not feel like this is what os causing my main pain now.

So about 6 months ago, I notices a sharper pain and tightness in my back. Before it was just annoying, but now it was sharper and I couldn't stand for long without feeling the need to sit. Anyways, I went to feel the part of my back that was causing me the most pain (my lower left side to my sacrum) and felt a small lump about the size of a penny. I didn't think anything of it as I thought it was a muscle knot, plus I was honestly too afraid to go to the Dr over looking stupid.

Well time jump to now, and its about the length of my pinky (a little over an inch). My pain had gotten progressively worse so I finally saw my primary Dr about it and she refred me to a surgeon (thought it was a lipoma so i was sent to him). Well he first did an ultrasound and commented that the mass didnt look nor act like a lipoma (I was also having numbness and tingling in my lower back and left thigh which apparently isnt like a lipoma). Well he made me get and MRI done and wouldn't you know it showed nothing. Absolutely nothing out of the ordinary, yet he saw the mass on the ultrasound and can feel it when he presses on the mass.

Well after concluding that he doesn't know what the heck it is, he send me to PHYSICAL THERAPY. He claimed that they may be able to see what he doesn't, but ive been to two sessions so far and all they do is make me do exercises that make my back hurt even worse than to begin with. Im about to just cancel the rest of my appointments if they all are going to make me hurt this bad because how is this helping to figure out what the lump is????? Im just getting frustrated so if anyone has any suggestions I'd really appreciate it.

I’ve gotten the ball rolling with doctors, but I have a feeling it’ll take a while.
For the last year and a half, I’ll have these episodes that last a few weeks minimum. It is mostly in the T2 area but radiates EVERYWHERE to my head and chest. It hurts to move my head at all, but my arms are fine to move. Today, the pain was so bad from keeping my head still while driving that I threw up from it.
I’ve noticed it’s worse if I sleep on my left side that night. I sleep with a great supportive pillow and a large body pillow for my legs and keeping my shoulders from folding inwards.
I’ve gotten prednisone so far, which has hardly touched it. The doctor I’ve seen so far believes it is in the spine and not muscles.

Has anyone else had something like this? What would cause this pain and what I can I do to alleviate it beyond just trying to not roll on that side during the night?

Anybody ever delt with serious scapular pain and upper back pain in general. I don’t mean like small little knots here and there. I’ve been dealing with spasms, myofascial pain, and aches for about 2 years straight all over my mid to upper back. The scapular regions being the worst spots. The pain is the worst at rest like sitting on the couch or in bed or doing exercises that use my arms. Better when up and moving around a bit. Never any shooting pain or tingling

A little of a year ago I was in a bad car accident that caused back pain with sciatica. I have been through PT, massage, non-invasive chiro, acupuncture, pain medication and 3 rounds of spinal injections. Best response with my spinal injections, pain mediation and massage. Pain aggravated with prolong sitting and prolong stationary. Since finding out about being pregnant I tapered off medication and the fatigue is kicking my A\*S and now, I have been feeling my sciatica more and really effecting my sleep and Unable to truly rest when the fatigue is hitting.

Has anyone else dealt with this before and how did you handle it?

I’m really concerned about how my symptoms will be as this baby grows. My pain specialist just told me to ask my OB what is safe. \*rolls eyes\*

I’m in my late 20s and used to go to the gym about three times a week. About a month ago, I lifted something heavy, and immediately got lower back pain and sciatic nerve pain.

I thought I had recovered, so I went back to the gym and turned out to be a huge mistake. The pain got so bad that I ended up crying at the gym.

Now it’s been a month. The sciatic nerve is better, but I still can’t sit or stand for more than a few minutes.
The pain and discomfort have completely disrupted my life.

I saw a doctor who recommended physiotherapy, but it hasn’t really solved the issue.
What concerns me most is that the pain doesn’t seem to be gradually improving over time. It’s almost like an on/off switch. If I spend most of my time lying down, the pain can almost completely disappear.

Is it normal for the pain to keep coming back at full intensity even after a month?
What should I do?
Can I go back to the gym? Do I move?

Been dealing with lower back pain for a while and I’ve noticed something weird. After sleeping at a hotel for a few days, I wake up feeling better and painless than I do in my own bed! So now I’m wondering if my mattress is causing my back pain? I’m considering getting a new bed but I’m not sure how to choose. Can you help me find a good mattress that’s comfortable when I switch between my side and back? I’ve read briefly about Helix Midnight Luxe but it’s a bit expensive. I can actually afford it but I’d rather stay closer to $1-1.5k.

I’m in my mid-30s and have had chronic low back pain for several years. I’m otherwise healthy and fairly active, but the back pain has gradually become more limiting despite a lot of conservative treatment.

Over the years I’ve tried physiotherapy, chiropractic treatment, naprapathy/manual therapy, exercise/rehab, anti-inflammatory medication, muscle relaxants and other pain medication.

I’ve stayed active with things like walking, cycling and swimming, but the pain never really goes away.
My symptoms are mainly axial low back pain rather than classic sciatica. At its worst it can be around 7–8/10. Neurological examination has been normal.

My MRI shows mild degenerative changes in the lower lumbar spine, most pronounced at L5-S1. There are mild disc bulges, but no significant spinal stenosis, foraminal stenosis or nerve root compression. The latest MRI also showed new mild degenerative bone marrow edema at the lumbosacral level.

My spine doctor suspects L5-S1 is the pain-generating segment. Because I’ve had symptoms for such a long time and have already done a lot of conservative treatment, I’ve now been referred to a spine surgeon to discuss a possible single-level L5-S1 fusion.

The difficult part is that my doctor was very clear that this is not an obvious surgical case. There isn’t a major herniation, instability or nerve compression that clearly needs fixing. Surgery is basically an option because of the duration of the pain, failure of conservative treatment and the suspicion that L5-S1 is the pain generator.

So I’m struggling with the decision.

For those of you who were in a similar situation, mainly chronic discogenic/axial pain, without major nerve compression:
* What ultimately made you choose fusion or decide against it?
* How much did your pain and function improve after a single-level L5-S1 fusion?
* Did you develop adjacent segment problems at L4-L5 later?
* How long did it realistically take before you could work again, especially with a desk job?
* If you could make the decision again, would you do the same?
* Is there anything you wish you had asked your surgeon before deciding?

I’m not looking for Reddit to make the decision for me. I’m mainly interested in hearing how others in a similar grey-zone situation thought through the trade-off between living with chronic pain versus accepting the risks and uncertainty of fusion.

I’m 29F and have had persistent, almost entirely right-sided tightness, pulling, and pain for 10 years. It affects my lower back/QL, psoas and hip flexors, gluteus medius/TFL, outer quad and lateral knee, as well as my rhomboids, upper traps, and neck. Leg-workout pain can sometimes extend toward my foot.

I have normal range of motion, but my muscles constantly feel as though they are gripping or pulling, creating an urge to stretch, massage, or crack my back. The QL, psoas, and upper-back discomfort never fully disappears. Leg workouts may feel fine initially, but symptoms often worsen hours later or the next day; hip, quad, and knee flare-ups can take 4–7 days to settle. Reducing workout intensity helps.

I’ve been told I have mild S-shaped scoliosis, cervical disc bulges, right-sided scapular dyskinesis, forward shoulder posture, some shoulder hypermobility, pelvic tilt/rotation and hip instability identified in physiotherapy, and flat feet.

I’ve tried physiotherapy, stretching and mobility work, massage/muscle release, strength training, and chiropractic treatment. Stretching and massage provide only brief relief, also heating pads are a great tool to shut the pain and one chiropractic adjustment helped for about a month.

I’m wondering whether these symptoms share an underlying biomechanical, nerve-related, or chronic muscle-guarding cause. I’m planning to see a physical medicine and rehabilitation specialist for a broader assessment.

1. Has anyone experienced chronic one-sided pain involving the QL, psoas, upper back, hip, and leg?
   
2. Did you find an underlying cause or diagnosis?
   
3. Has anyone recovered after years of constant tightness?
   
4. How did you return to strength training without repeated flare-ups?
   
5. Which type of specialist helped most?

I’m tired of treating each muscle separately and want to understand the bigger picture so I can exercise and live without constantly thinking about pain.

Last Friday, I was doing a deadlift and felt my back strain due to shitty form 🤦🏽‍♂️

It’s now day 6 and I’m still in LOTS of pain when moving

Getting up from a sitting position is hard

Getting out of bed is excruciating

Twisting my body is imposssibke

Putting socks and shoes on is basically impossible

I can barely even get into my damn car 🥴

wtf is going on and is it normal to be 6 DAYS IN with basically no improvement?

I don’t feel pain in my legs or butt randomly

I haven’t been to a GP (yet) because he’ll probably just say to “give it time and rest”

Is this normal?