Hi there, I have a herniation at L4/L5 from a fall in August 2018. I thought it was muscular for the first month, then went to docs who thought it was a herniation. I kept to normal activities till October,, trying excercises which in retrospect probably made it worse. I ground to a halt in October, and now spend a lot of my time lying on the floor getting up and walking around as much as I can. MRI revealed disc herniation. There is a slow improvement, interspersed with flare ups. I am on 30/500 co codamol x2 4x a day. Doc prescribed methylcobramol for muscle spasms but this has given me stomach pains. I am trying everything to try and avoid intervention/surgery as most of the people I know who have had either have ended up either the same or worse. Daily pain is manageable as long as I am lying down but I know l need to keep moving 'motion is lotion' my physio tells me. However excercises cause flare ups which can last several days. I am trying: high dose vit c, magnesium, vitd, nattokinase, glutathione with lipoic acid, vit b complex and occasionally an infra red lamp. What I definitely know helps: heat pad, cold pack and tens. As of today I'm having a flare up which makes me feel like maybe intervention is best, on my better days I feel it's best to use conservative treatment especially as I read that 2 years down the line the majority of those who have had intervention fare no better than those who have waited it out. Comments would be appreciated.