Active 32yo with Degenerated disc at L4\5 - what can I do to get my mobility back!

Hi

I am a 32 year old male and I have had a lower back pain for around 2.5 years and it seems to be getting worse. I went for a MRI scan ~8 months ago and it showed I have a “degenerated disc at L4\5.” I have spent many hours in front of the computer whilst working in my 20s with bad posture. I also did weights and maybe used bad form. Since then I have been trying the following.

- Yoga
- Stretching most mornings (stretch back, hamstrings, glutes)
- Take care with posture
- Use lumbar support

However, every 2-3 months it “flares up” and my left side of my lower back goes into spasm which essentially stops me from doing anything. Normally my lower back feels very weak and I’m always worried I will “pull” it. Holding my 5 month old son for any length of time really makes my lower back ache (just above the bum).

I have been to see the chiropractor & osteopath but neither have helped. I do have deep tissue massages which seem to help.

Has anyone got any help\advice on how I can fix this or at least make things more bearable? Really appreciate any help!

Thanks

The deep tissue massage that you get, what is worked on exactly? And which area do you find gives you the most relief?

Many people have discs degradation/bulging, as is shown by MRIs turning up disc issues, yet the person had no symptoms prior or even post findings. So you may have a disc issue or it may be something else altogether, or a combination. There are certain assessment tests a physio will do to determine whether its disc causing neural/muscle issues or muscle imbalances or pelvic issues or lower extremity issues in ankles, knees, hips. So getting that full assessment is a good idea, especially considering it flares up quite often.

I would suggest strengthening your core, this effectively takes the pressure from off your spine. Try researching training the transversus abdominus and multifidus muscles. These are core stabilisers and require precision to activate. But done correctly this should alleviate your problem.

Also you might try to see someone who focuses on postural analysis as your symptoms make me think you might have an excessive lumbar lordosis.

Hope this helps.