First of all low back pain is a complicated problem and there are many factors that can contribute to ongoing pain.
Firstly, disc bulges actually rarely give patients low back pain. A true disc bulge (i.e a bulge that is compressing a nerve root and compromising the nerve signal) will give you one of, some of , or all of 1) pain, 2)pins and needles, 3)numbness, and 4) in severe cases weakness, in a dermatomal distribution (google "lower limb dermatomes" to find out the distribution of the lumbar and sacral nerves.) if you have generalised radiating leg pain, but mostly low back pain, it is probably unlikley that it is a disc that is causing your pain. There is also a significant percentage of the population that have disc bulges but NO PAIN. A large, significant study conducted in 2014 showed 50% of those aged over 40 had a disc bulge with no symptoms. So if you have had a scan that shows a disc bulge, don't worry! It is normal!
Secondly, please disregard any advice to sit properly, avoid certain positions, lay flat on your back and try passive treatments (where you lie down and someone else does the work). There is simply no evidence to support this. In fact there is good evidence to say that avoidance of certain positions and movements can actually lead to worsening symptoms. Passive, hands on therapy from a physio, osteo or chiro can be really helpful initially but the effectivness decreases to almost zero after 8 weeks.
Thirdly, there is no 1 single treatment that will work for you. Everyone is different. The best advice I can give you is to slowly, gradually increase your level of activity and also gradually reintroduce movements that you may have avoided. e.g if bending forward is painful then you need someone to show you graded exercises to slowly get your back used to doing this again. You can do that for any movement. If your flexibility and movement is back to 100% then you may just be weak in the positions that give you pain. if you body is weak in certain position, it will avoid it as a protective mechanism. It will get you to avoid it by giving you pain!
Last of all, stay positive and dont let the pain dictate what you do. Pain is a complicated beast and is poorly correlated with tissue damage so don't be worred that you are doing more damage if you get some pain. The best definition we have of pain is that it is "the human body's perception of threat". If your body "perceives" a movement to be a threat, it will give you pain to stop you from doing it.
if you're having trouble please seek help from a practitioner who believes in ACTIVE, tailored rehabilitation.
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