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Slipped disc been 12 months and seeing no improvement what to do next

Hi everyone,
In January I ruptured a disc in my lower back (l4-5). After 3/4 months of misdiagnosis I had an MRI privately and found out I had a mild bulge. Its been ten months since I ruptured my disc and have not seen any improvement whatsoever,
I was in peak physical condition before this occurred and now I can't do the most simple of things, I was wondering from past experience what have people done to help them? I am constantly taking tramadol to help with the pain and I do not want to take it as I know the damaging effects. My doctor really just doesn't know what to do and is not much help, I am seeing a back specialist through the nhs and doing rehab with them but when I go there you can tell you get what you pay for and they don't bother really helping me and I get on with the excersise myself while they drink their coffee in that back. Can anyone please tell me what is the next step I should try from here?
If I am considering the steroid injections who is the best person to speak to as I asked my doctor but he doesn't go into detail and doesn't say much about it.
Any help would be seriously appreciated.
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