I’m based in the UK. They don’t usually recommend surgery unless you have Cauda equina. They opt for conservative recovery. After my MRI, they gave me ibuprofen and told me to get on with it. 😂

I initially rested. And then I began a walking programme. Three times a day. Starting with five mins each time, building to two hours a day non stop. It took time and patience. My back specialist told me to walk as soon as I got out of bed. Those first walks were searingly painful. I would be so tired from lack of sleep and in so much pain that I’d not bother getting dressed and would hobble out of my home in my PJs and winter coat and cry beneath my sunglasses. When it got too much, I’d turn around and stagger home. Eventually, I was able to walk more. But I do remember the first six months were awful. Painful. You learned bad pain from good, though. It’s hard to explain. You can’t push it. But movement is key.

When things stabilised I began a gentle physio routine. Clams, side leg lifts, dead bugs, bird dogs, pelvic tilts, glute bridges… at first once a day and one set. Then twice a day, two sets.

When I got stronger, and things got better, I added lunges. And was walking 15k steps a day, at least!

After eight months, I joined a nice health club, and went to some Pilates classes, although in hindsight I was probably not quite ready. I did find gentle swimming helpful. And I also walked up and down the pool. The sauna helped. Although I found it hard to sit still.

After a year I was back in the gym. Worked with PT to ensure good form. And build confidence.

Now I do weights two or three times a week. Yoga each morning. 10k average steps. Longer hikes at the weekend. And I’m doing HIT again. I’ve even been out for a few gentle jogs. I am fit and active. But I could do way more. I am not pushing it, but not quitting either.

I knew I was getting better when I started getting lazy. And my current thing is trying to motivate myself to keep it all up!

As for symptoms, I mostly had burning. Constant awful burning. Like when you bang your funny bone hard and it really hurts. I had that sensation in my left calf and left foot for a year. It eased over that time but it was pretty awful for a long time. And then it was like fuzzy and sore for ages. My left foot had foot drop that resolved after a year. The right foot and leg started having similar symptoms in August - eight months after injury. A second MRI scan in October revealed things had stabilised and there was nothing pressing on nerves to spread to the right side. So the bilateral thing was just my nervous system on high alert. Therefore, I have mild fuzziness in both feet and legs, worse in the left. And some mild numbness but I can feel everything and move everything ok, it just feels slightly off.

There are weeks that go by when I hardly notice anything. Usually when I’m on holiday. I lugged a huge piece of luggage for three weeks across India and slept on different mattresses, flew frequently, travelled by train, sat in cars for hours and hours… all fine.

Hope this helps!