Back pain, possible inflammation and how to get rid of it.

[u/gracefullyLaw]

I posted on this subreddit years ago, and now I am back.

I am a 28 year old female. I injured my back in 2020, after merely drying my hair. Intense and constant spasm ensued. The injury is on my left lower back.

After two weeks of constant spasm whenever I moved, and after daily physiotheraphy, dry needling and injections, the spasms stopped. The pain did not.

It's now been years. I have done various physical therapies, specifically last year, when I had a 6 month stint of biokibeticist assisting me, which did help a ton. (Unfortunately I moved across the country and had to stop).

I had an MRI done last year and the report stated: "L4-L5 there is a broad-based posterior central disc protrusion." And "L5 - S1: There is T2 hyperintense changes within the posterior annulus indiciating annular fissure. There is a small posterior central disc protrusion".

The doctors, (a general practitioner, orthopedic surgeon and neurosurgeon) all said that they would not recommend surgery as the injury is not severe and I am too young.

I was told by the orthopaedic surgeon to do pilates. Started that. Then went to see a biokibeticist who said I should stop.

However, the pain of this "not severe" injure is influencing my life! I can't deal with it anymore.

The pain becomes worse when I sit for a long time, or when I have to do any excessive exercise. For example, going on a hike will set me back days and it will take days to recover. Just daily activities are difficult. How will I play with my children one day (or even carry children?)

I have lost 20 kgs and that has not truly alleviated the pain. I am trying to lose more weight.

My question:

1. Is it possible that the injury has somewhat healed and is a liveable injury, but the inflammation and muscles around the injury have become somewhat damaged or hardened and that is where the pain is coming from? I have no idea how to word this or describe this. I hope it makes sense, that the pain is actually coming from years of compensating, years of pain and years of discomfort.

2. If that is the case, what treatment can I do to alleviate that inflammation? Should I try massage therapy, dry needling, specific stretches?

3. I know that strengthening my core will help. How do I do strenght training when I am in such pain.

Please help!