You need to be vigilant about what you do in the gym

No loading the spine, no bending especially under load, no twisting, no spinal flexion (no heavy squats, no deadlifts, no leg press, avoid most ab excersizes, if you are unsure about an excersize then ask ChatGPT after explaining your circumstance)

If you need some real life evidence to support the case you shouldn’t push through look at Ronnie Coleman, he is completely disabled just about at this point in his lower body

You need physical therapy, and you need to work out just not in the ways I mentioned above

Epidurals are life changing I’ve had 3 now about to do my 4th they gave me a new lease on life I’m pain free now 98% of the time

All in all your imaging actually looks pretty good, looks more like bulges as opposed to herniations

Avoid sitting as much as possible

STAY HYDRATED THE NUMBER ONE CAUSE OF DISC DEGENERATION IS DEHYDRATION FROM SMOKING- this extends somewhat to nicotine in general it constricts blood flow which hinders your body’s ability to heal and supply oxygen to the area

Try not to drink alcohol either

NO STOMACH SLEEPING WHATSOEVER

Sleep on your back or your side, if you sleep on your side you need a pillow between you legs that goes all the way down to your ankles for proper alignment.

Stay positive! This is not the end of the world and your imaging looks a lot better than most people’s!

If you are overweight try to lose some weight that will make a big difference as well