Thanks for the quick reply.

I had a physio session last night and she did some massage and traction. I do feel the good of the session it must be said and at least some recovery is happening. She reckons it will take 3-6 months to heal fully which I would have been shocked at when I first went to her but it looks accurate enough now.

I asked more about the what the problem was and she explained that after years of bad posture while sitting, standing and running (I tend to lean back or be upright) has squeezed two discs too close on the outside edge and pinched a nerve. Then ignoring it for two months made the injury worse and more prolonged. Now despite fixing my back the nerce remains sensitive and thats what takes time and why I need to do the exercises.

A new exercise I have to do is while lying on my back, raise left knee to 90 degrees and straight below the knee a few times for 30 seconds with straining too much. Also support the knee with my hands or a towel wrapped around the underneath and holding.

I asked about cycling and with some caution I can but only if recover continues. Also she suggested swimming regularly.

After been given a recovery range helps me think that I can at least recover. I'm not used to being injured for more than a week or so and find it very frustrating. I need to be more vigilant about my posture while standing and sitting. I'm sure thats a major reason for the cause of this. Also I highered my car seat a few inches and it has helped greatly too.

I'm feeling a bit more optimistic today.