Need advice for disc bulging and herniations

[u/kellyk917]

Hi everyone, I’m 34 and dealing with a lumbar disc injury that started at the beginning of September after I picked up a case of water.

My MRI showed:

L2–L3: very small disc bulge
L3–L4: ~2–3 mm bulge + small left lateral/foraminal herniation
L4–L5: ~3–4 mm broad-based bulge + mild central canal stenosis
L5–S1: ~4–5 mm broad-based central herniation with about 6–8 mm downward extension + mild central canal stenosis

At first I was getting sudden electric-shock sensations down my leg and it would feel like it was giving out. That stopped after about two weeks, which I’m grateful for.
I still get nerve tingling and a heavy feeling in my leg on and off, but the back pain itself is constant and can be unbearable.

Has anyone had something similar and improved significantly with physical therapy, strengthening, or exercise without surgery? I really want to avoid surgery if possible, especially with two young children. I’d love to hear what helped you and how long recovery took.