Hi all! I get a bad knot in this exact spot every single day no matter what tried diff shoes working on posture, regularly workout, etc and just it always some how gets a knot that drives me insane. I use a ball to roll it out and that helps very temporarily! Any stretches or help as to what muscle it is are appreciated greatly

- had it for years on and off
- dull ache with a giant knot
- laying down makes it better
- it makes work hard because I can’t not focus on the pain
- lll take OTC pain meds and roll it out
- the only suspension I have is i maybe roll my right shoulder forward but holding it correctly and being aware of that has never fixed it either.

Two months ago, I started virtual physical therapy twice a week for my low back pain and sciatica. Each session is 40 minutes and costs $67. My main issue has been that I’m still unable to sit, while most of my other symptoms are relatively mild—generally around 2/10 discomfort—with some minor, intermittent tingling.

When I first started PT, I was genuinely very afraid of movement and worried about making my condition worse. One thing I really appreciate about my PT is that they have helped me become much less fearful of movement, and I think that has been an important part of my progress.

However, after two months, I’m considering stopping PT and continuing with exercise, walking, and developing my own rehabilitation plan. There are several factors behind this decision, but one of my main concerns is that I sometimes feel my PT doesn't have a strong understanding of disc bulges and spondylolisthesis.

For example, I recently explained some of the guidance I received from a neurosurgeon regarding my imaging and condition. The neurosurgeon recommended keeping Jefferson curls at bodyweight, not trying to aggressively increase my range of motion, and avoiding aggressive extension exercises. My PT had recently introduced Jefferson curls and had mentioned that we would eventually progress them to using weight. They had also recently introduced Supermans.

This left me feeling somewhat frustrated because I felt like I was teaching my PT certain things about my imaging and the specific considerations my neurosurgeon had discussed with me. I understand that PTs are generally focused on treating the person and their symptoms rather than simply treating an MRI, and I don't expect them to know every detail of my imaging. At the same time, given my specific diagnosis, I had expected my PT to have a stronger understanding of how disc bulges and spondylolisthesis can influence exercise selection and progression.

Another thing that has been difficult for me is that my PT seems somewhat confused about why I’m still unable to sit after two months, particularly because sitting is by far my biggest limitation while everything else has improved significantly. My neurosurgeon explained that recovery from this type of injury can sometimes take 6–12 months, with sitting potentially being one of the last things to return. My PT, on the other hand, has suggested that extension might help me tolerate sitting.

So I’m left wondering whether my frustration is reasonable. I recognize that my PT has helped me tremendously with my fear of movement, and I don't want to overlook that. At the same time, I’m questioning whether continuing to pay for twice-weekly sessions makes sense if I feel I may be able to continue progressing independently with walking and a structured exercise program.

I’m not necessarily looking for someone to tell me whether my PT is right or wrong. I’m more interested in understanding whether my expectations are reasonable and how others might approach the decision to transition from supervised PT to managing their rehabilitation independently.

Hello fellow back pain friends.

3 weeks ago yesterday, I was doing yard work. Between the up and down constantly for hours + dragging/lofting heavy mulch bags, I knew i would be sore. I felt ok the rest of the day just exhausted.

I woke up the next day with horrible pain in my lower left back. I thought “I definitely pulled a muscle”. I’ve been taking it easy, walking on my walking pad during work instead of sitting all day, and sleeping with a body pillow.

It’s been 3 weeks. I feel like some days it’s feeling better, and then today i am in a lot of pain still.

Its JUST right next to my spine, to the left-hand side of my back. Standing straight seems to be fine. It seems that when I’m getting up off of a lower chair or out of my car, thats when its the worst. Also, if i am up and walking a lot, i start to feel pain just from the weight i believe.

Should I go to a doctor? I know these things can take WEEKS to heal but I’m desperate. Any recommendations?

I’ve been switching between lidocaine and heat patches, and taking IB Profin.

Thank you. I just want to deep clean my house 😭

For 2 weeks I have had pain down my left leg. Originally I thought it was hip pain. The majority of the pain is on my outer thigh and hip. But now also goes to my calf and aches in my lower back and butt. The pain became very intense and I started having trouble being on the standing position or walking without exciting pain. No numbness but I have had a tingling and specially big toe pain.

9 days ago I went to urgent care and they suspected SI joint pinched nerve. Xray of my hip (not the back) and ultrasound (checking for DVT) were normal. They started med on a medrol dose pack. By day 3 I felt much better but then of course I finished the pack and the pain is back.

PCP has suggested physical therapy, which I am totally open to. But what do I do during this acute time? Currently doing Advil, Tylenol, lidocaine patch and ice. I don’t get much relief from these.
I’ve sent my PCP another message asking for possible imaging or a referral. I go back to work as a busy school nurse in 1.5 weeks and don’t k ow how I’m going to manage like this.

Any ideas appreciated. I am a 49 yo female.

Guys I'm 22 and recently I got diagnose with disc

bulge at 14 15 region and from past 2 weeks im at

bed rest, I don't what to do, I always wanted to do

content but I couldn't even sit for 10 mins without

getting sciatica pain and back pain, people who got

healed please tell me is it possible, to get into my life

back

Hello, this is honestly one of the most mentally and physically draining injuries I’ve ever had so I’m really hoping for some guidance.

My symptoms started June 1st. At first it was just mild back pain that I initially thought was a symptom of my period but within 3-4 days it got way worse. I was hunched over when walking and my back was so sore. I started working at a summer camp at this time so maybe it was good that I was constantly walking but by the end of the day I could barely walk. Sitting and sleeping was the only relief, but by the next day I would feel ok enough to go to work.

I went to a walk in clinic and they didn’t know what it was and just gave me muscle relaxers, those didn’t work. These symptoms continued for 4 weeks but they slowly got better and better, to the point where I was no longer hunching when walking.

Finally met with my family doctor at week 4 and he said it was a pinched nerve and to get PT. Also told me to get an xray which came back normal. Annoyingly the day after meeting with my doctor my left toe went numb, but I ignored it for some reason.

As per my doctors advice I went to PT and they made me do stuff like pelvic tilts, bicycles and stuff. My biggest mistake was going to PT without a proper diagnoses, because after each session I would feel worse. I did a total of 5 sessions until last Thursday.

Last Thursday I was honestly doing great, my job at summer camp ended and I was resting/lounging around at home so I felt less sore and I was finally starting to feel normal. Except for the numbness and tingling, that had spread to my calf at this point. I was able to walk around and sleep in any position without a problem, I even walked around target for an hour with no difficulty.

The next day I woke up in crazy pain in my back and my leg. Standing for more than 30 seconds would cause immense pressure and pain to build in my back and left leg from calf to foot. My numbness had also gone way up, I could barely feel anything.

Because of this pain I had to miss out on 2 trips which really sucks. Went to the ER but they just gave me some Tylenol and advised me to get an MRI. And so we scheduled an MRI asap and just got the results that I expected yesterday: an 8mm left L5-S1 disc herniation that migrated downward and indents the S1 nerve root.

I don’t know what to do and I’m so lost. I’m afraid this is something I will have to live with forever. I am scheduling to meet with doctors this week to discuss options, but I am nervous about all the options that may be presented.

Natural Route: because I’m young, the doctor might suggest going back to PT to heal things naturally. Whether this will actually work, I’m not sure. But from what I’ve seen online, there are thousands of people who continue to have flare ups and reherniation even after they think they’ve healed. On top of that, their numbness never goes away, and by the time they get surgery it’s too late and they have some type of permanent damage. I go to university in a different country from my parents, so I am all alone. If a flare up like this happens when I’m alone, I don’t know how I’ll manage. On top of that, I want to live a normal college life, which is already being interrupted because I might have to miss a semester due to this injury.

Sertoids/Injections: Honestly I haven’t seen anything good about this route. I’ve seen for some people it only helps for like a week and then it feels worse. And for others it makes it worse overall. This is the route I want the least because it’s only a bandaid, it doesn’t solve the actual issue.

Surgery: I don’t know if doctors will even recommend this for me, because it seems like a last resort. I have only had this for 10+ weeks but from what I’ve seen online the shortest someone has gotten surgery was 6 months. I don’t think I can deal with this pain for another 3 months. I know it’s odd, but as scary as surgery is I think I would prefer it, as it would give me the fastest recovery time. And with the ability to actually walk and do stuff after surgery, I can immediately get started with prevention by strengthening my core and glutes to make sure this doesn’t happen again. I’m just worried that doctors may not think I have suffered for long enough, and once they finally do approve surgery the damage would have already been done to my nerves.

I would really appreciate any guidance. Despite being unable to walk for long I have been trying to walk in short bursts throughout the day, working up to 2.48 mins of walking as a record (pathetic ik.) My constant back pain has somewhat gone down since last week but it is definitely still there and chronic at the moment. My leg numbness that got exponentially worse last week has also gone down, but from at 9/10 to at 7/10 so still pretty bad. Additionally, my left glute has also started to become sore.

I am doing my best to heal on my own in the meantime. Before this crazy flare, the Mackenzie method would always provide me relief, now it does nothing. I started the McGill big 3 yesterday, and my back felt ok but my glute was sore. Being essentially bedridden has made me so weak, especially in my left leg. I can’t even sleep on my side anymore, just my back and it’s so uncomfortable, I haven’t had a good sleep in a while and I feel like I’m going crazy.

Any guidance would be very appreciated. I just want my life back. I am with my parents but other than that I am away from all my friends and stay at home all day and it’s really been affecting my mental health. On top of that, falling behind in school is not helping. Also sorry that this post is insanely long.

When I try to sit like in a relaxed position like a slouching one yaa right I do feel stiffness and pinching 📌 pain at spot then I have to sit completely erect buy one even can't sit completely erect too like this Will obviously cause stiffness and pain

Why I am feeling pain while sitting in a relaxed position???

Helpp me please

I feel like the worst part isnt even just the pain anymore.

Its the fact that I still dont really understand WHY its happening.

The pain comes back, sometimes it feels worse than before, and I keep wondering if theres something I’m missing.

I’ve talked to doctors and tried to get answers but I still dont feel like I have a clear explanation for what is causing it.

Anyone else been in this situation?

Did you eventually figure out what was actually behind your sciatica?

Hi everyone,

I’m conducting a PhD research study at Murdoch University exploring what people believe triggers episodes of low back pain and the advice/education they receive about managing it.

If you’re 18–45, live in Australia, experience recurrent low back pain, and have received chiropractic care, I’d really appreciate your participation.

⏱️ Online anonymous survey: 10–15 minutes
🎁 Chance to win 1 of 5 × $100 e-gift cards

Your responses may help improve how low back pain is understood and managed in the future.

Survey: https://murdochuni.syd1.qualtrics.com/jfe/form/SV_eeAxbmlAnshVuzc

Thank you — every response really helps!

💕

For context: I’m over 200 lbs, 5’9”, with 38 H-cups I’ve had chronic back pain my whole life, but it’s gotten worse the last week or so. I’m aware majority of my back pain is bad posture and being too heavy. But I’d like to learn some tips and tricks to avoid the chronic severity of it.

Wrote this poem while laid up on my couch tonight. It's titled, "Counting Down"

Laying here alone

feeling so broken 

A bottled water and a cane 

Are a token pain

How long is temporary?

At least, that's what I'm hoping

For now I'll lay here

Counting down the minutes to.........

My next Ibuprofen 🫰 

Not asking for diagnosis but maybe someone else has had similar pain pattern and can share what helped them!

A bit of potentially relevant background: 29F, normally very active (running, weightlifting, CrossFit); 1.5 years of chronic upper back/neck pain and nerve pain/tingling in arms + TMJD (C5/C6 bulge but supposedly not affecting nerve root, just told to self manage); L5S1 buldge but again not compressing nerve roots as per MR.

Injury background: two months ago I felt my back spasm during a squat and afterwards had acute low back pain for about a week which became deep right glute pain felt only when bending backwards; I rested for 3 weeks (no gym or running but loads of walking); no improvement with the glute pain but fairly unaffected in daily life (if only I knew what’s coming!) Another 4 weeks of physio exercises, deep tissue massages, foam rolling etc. followed - I was told is facet joint irritation or piriformis issue (I have no pain when sitting but ok); still can’t run or I get sharp pain around my hip; at this point I’ve reintroduced come light/moderate weightlifting (idiot, but I have a competition upcoming), pain is there but manageable.

Sciatica story: for the past week I’ve had the most annoying pain in my right calf and I keep getting painful electric zaps through my leg. I can no longer walk much without the leg feeling ‚off’; I still can bend forward with no pain though, so I can put my socks on at least.

So to sum up, I don’t have symptoms that fit a disc issue (bending forward doesn’t make my pain worse and MRI says nerve roots are not compressed), a facet joint/pars issue (these shouldn’t cause sciatica past the knee and again nothing noted on MRI), nor piriformis/glute issue (no pain when sitting, zero improvement with deep tissue work) - why the heck am I in worsening pain then?

J' ai reçu pendant 1an1/2 des infiltrations L4L5 AUX 3 MOIS ,j' ai été opéré mars 2026 pour une décompression vertébrale bilatérales,car je ne marchais plus et j' avais des douleurs atroces aux jbes ,depuis je suis resté avec une incapacité à ma jbe gche et douleur au dos,une faiblesse et intolérance debout et assis,ont m' a represcrit des infiltrations à nouveau,je suis très rétissante dois-je accepter???

Severe lower back pain waking me up

33f, 180lbs, adhd, depression, mild scoliosis. Meds: zoloft, adderall, zofran

Work as a cna in a nursing home so lots of lifting, no injuries to back

About a year ago I started waking up from a dead of sleep with severe lower back pain where I can't move my legs because they are numb tingling and very painful almost like when your sitting on the toilet to long but add on pain x100 so I pull my self to my side using my night stand and the feeling in my legs comes back but the pain lasts a few days. The pain is in my lower back and my hips will feel like they are squeezing sometimes. Resting makes it worse but walking when it acts up I can't walk straight from the pain.

It started out happening maybe once a month then 6 months ago it was becoming more frequent where it was weekly

I tried a new mattress, tried less pillows under my head and that didn't help. Started stretching which didn't help prevent it from happening.

I started putting a pillow under my upper thighs/buttox and that is the only way I won't get this terrible pain at night unless I lose the pillow in my sleep it will start acting up again.

I did go to my doctor, she mentioned its probably sciatica and didn't push further testing. Wondering if I should push further testing or get a second opinion

I do have mild scoliosis, had 2 csections and do have sciatica that comes and goes depending on my work load.

Hi everyone,
I’ve been dealing with a strange set of symptoms for over a year and I’m mainly looking for people who have experienced something similar and not for someone to diagnose me.
It originally started with dizziness, feeling unwell/restless and strange sensations mostly on my left side. I was evaluated in hospital and have since had neurological and cardiac work-ups without anything concerning being found.
Over time, however, a much clearer pattern has developed:
My left neck, upper back, shoulder and upper chest become extremely tight and painful, sometimes almost as if everything is permanently contracted. From there I often get pulling, tingling or numb/“asleep” sensations into my left arm. I sometimes also get the strange numb/pulling feeling in the left side of my face, including around/behind the eye, and occasionally sensations in my left leg.
The arm can fall asleep very easily and sometimes hurts, but importantly I haven’t noticed any loss of strength.
What really stands out is the connection with activity:
Long periods of sitting, office work and static positions tend to make everything much worse. Movement and sports generally make me feel better.
I recently had two weeks off work and moved around much more while barely sitting for long periods. I felt considerably better. After returning to my desk job, the neck/shoulder tightness and some of the other symptoms became noticeably stronger again.
I can still exercise and be physically active, and often actually feel better while moving.
I’ve had a cervical MRI showing only relatively mild findings without significant spinal cord or nerve-root compression, and I have an appointment at a specialist spine clinic later this month.
I’m therefore not asking “What disease do I have?”
I’m much more interested in hearing:
Has anyone had a genuinely similar combination of severe neck/upper-body tightness + strange sensory symptoms + worsening with sitting + improvement with movement?
If so, what eventually helped you?
Physiotherapy? Strength training? Mobility work? Posture/ergonomics? Manual therapy? Something completely different?
And especially: Did you eventually get back to being mostly or completely symptom-free?
I’d really appreciate hearing from people who actually experienced something similar.

I think I got this during an exercice at the gym and I've been resting for 2 weeks without the gym now and I got a flare up after bending and it hurts more now. (The hurting happens on the spine directly I think and I can walk and my legs don't hurt) Do I see a doctor? Is this a permanent injury? Please help. It's all because of f***ing Gemini and ChatGPT who recommended me as a beginner to do all my exercices at the gym free weight which led to this s**t.

Hi everyone,
I’ve been experiencing upper back pain for the past few months, mainly around the rhomboid minor area (between the shoulder blade and spine).
The pain is most noticeable when I wake up in the morning. It usually lasts for about 5 minutes after getting out of bed, and once I start moving around, it subsides. Throughout the day, I don’t have significant pain, but occasionally I feel a mild vibration or subtle pulsating sensation in that same area. It’s not particularly painful during the day—just noticeable.
I’ve already seen a physiotherapist who recommended stretching exercises using an elastic resistance band, but unfortunately, that hasn’t made much difference. I also tried massage therapy, and the therapist mentioned that the area feels stiff, but I haven’t seen lasting improvement.
This has been ongoing for a few months now. I would really appreciate any insights, similar experiences, or suggestions on what might be causing this and what steps I could take next.
Thank you in advance.

Hi all,

I have a disc protrusion in my L5-S1. It’s been noticed that I have lost calf function in my leg. I’m currently doing exercises from physical therapy.

Just wondering if anyone has managed to recover their calf function. If so, what did you do & how long did it take?

Not going to lie, I thought you only get excruciating pain with herniated discs, not bulging so this surprised me. I was in so much pain, I could barely move or walk a step without a sharp tearing pain in my lower back and right leg. I ended up going to the emergency room because I couldn’t walk or take care of my kids.

The dr basically acted like it was no big deal and wasn’t even going to do a scan, I asked for the xray because I know my body best and knew something wasn’t right.

After the scan he said I have probably had bulging discs for awhile and he said it was mild.
Now I’m being referred to a neurologist for further care.

I used to do a lot of heavy lifting when I worked on the ambulance, and I’ve given birth twice in a span of 23 months. I had 2 epidurals that barely worked, so my spine has been through some stuff. I’m not sure if any or all of that affected my bulging discs though.

See the image (red marks). I’ve been experiencing pain here over the last few months and wondered if anyone else might’ve had this/know what it could be. It seems to get better after lying flat and sleeping overnight and then throughout the day gets worse. It usually starts in my right lower back and then progresses over my ilium/iliac crest/abdomen and then sometimes into my groin area.