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  • August 12, 2026 at 12:20 pm #25623 Reply
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    Keymaster

    Dealing with lower back pain for 2 years now. Disc bulge at L4/L5. My doctor says surgery is a last resort. 🤕

    Chronic back pain management

    What I have tried so far

    Therapy My experience
    Physiotherapy Helped at first, plateaued after 3 months
    Core strengthening Slowly improving — planks and bird-dogs
    Acupuncture Short-term relief, 1–2 days
    Heat therapy Good for stiffness in the morning 🔥

    What are your go-to methods?

    • Stretching routines that actually helped 🧘
    • Ergonomic desk setups
    • Anything you avoid that makes it worse?

    Grateful for any advice. This community has been so supportive. 🙏

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