u/LoveUnfair5542

Hi everyone,

I’m 35 years old and working in IT/software, so I sit for long hours daily. For the past 8 months I’ve been suffering from severe lower back pain and stiffness. Recently I got an MRI done and the impression says:

• L4-L5 left foraminal annular tear with bilateral foraminal disc protrusion causing foraminal narrowing and indenting exiting nerve roots.
• L5-S1 right subarticular disc extrusion with annular tear causing foraminal narrowing and indenting right traversing nerve roots.

Symptoms:

• Severe lower back pain and stiffness
• Pain increases with prolonged sitting
• Morning stiffness
• Tightness in lower back/buttock area
• Walking actually gives me some relief
• No major numbness or leg weakness currently

I consulted a neurosurgeon. Currently prescribed:

• Gabapin NT 300 at night for 1 month
• Etoshine MR for 3 days

Doctor also advised no physiotherapy for now.

I’m trying to understand recovery better from people who had similar MRI findings and improved without surgery.

I wanted to ask:

1. Did anyone recover from similar disc protrusion/extrusion and annular tear?
2. How long did recovery realistically take?
3. What helped the most:
   • walking?
   • posture correction?
   • McKenzie exercises?
   • core strengthening?
   • weight loss?
4. What activities made symptoms worse for you?
5. How did you manage long office sitting?
6. Did anyone avoid surgery successfully?
7. How long did it take before sitting became comfortable again?

I’d really appreciate hearing real recovery experiences because chronic back pain for 8 months has been mentally exhausting.

Thanks in advance.

Hi everyone,

I’m 35 years old from Hyderabad, India, and working in IT/software, so I sit for long hours daily. For the past 8 months I’ve been suffering from severe lower back pain. Recently I got an MRI done and the impression says:

• L4-L5 left foraminal annular tear with bilateral foraminal disc protrusion causing foraminal narrowing and indenting exiting nerve roots.
• L5-S1 right subarticular disc extrusion with annular tear causing foraminal narrowing and indenting right traversing nerve roots.

Symptoms:

• Severe lower back pain and stiffness
• Pain increases with prolonged sitting
• Tightness in lower back/buttock area
• Walking actually gives me some relief
• No major numbness or leg weakness currently
• No bladder/bowel issues

I consulted a neurosurgeon. Currently prescribed:

• Gabapin NT 300 at night for 1 month
• Etoshine MR for 3 days

Doctor also advised no physiotherapy for now.

I’m trying to understand recovery better from people who had similar MRI findings and improved without surgery.

I wanted to ask:

1. Did anyone recover from similar disc protrusion/extrusion and annular tear?
2. How long did recovery realistically take?
3. What helped the most?
4. What activities made symptoms worse for you?
5. How did you manage long office sitting?
6. Did anyone avoid surgery successfully?
7. How long did it take before sitting became comfortable again?

I’d really appreciate hearing real recovery experiences because chronic back pain for 8 months has been mentally exhausting.

Thanks in advance.