Im 20 years old and my back pain started about 2 years ago, I was deadlifting and just strained my back, nothing too bad but ever since then whenever I deadlifted I always got a feeling of weakness in my back, like something was not completely healed in my lower back but it wasn't too bad so I still deadlifted. 10 months ago is where I really fucked up, I was doing deadlifts again and mid rep something popped and my left leg bent really quick, I finished the rep and put the bar down and then the really bad pain started to kick in. It really sucks because no matter how much I tried to focus on form to protect myself, I just never really felt comfortable doing deadlifts. For the next 5 months flexion hurts, extension hurts but not nearly as bad as flexion, sitting really hurt, my back hurt all the time, couldn't exercise. I hadn't gotten an MRI untill 3 months ago, it shows a herniated L5 S1 disc that's bulging out to the right side, but the pain is mostly on the left. I have absolutely no pain down the leg which is confusing because almost all the posts I have seen with herniated discs have been with some type of leg pain. My pain is all centralized and it is an achey type of pain. I have been doing strengthening exercises since about 5 months ago, I haven't been doing it every day but I do it about 3 days a week of stretching all lower body muscles and strengthening my core. The really bad pain is gone, flexion to a certain point really doesn't hurt anymore which is crazy because flexion was the worst thing I could do months after the injury. I still have chronic pain that won't go away, it is an achey type of pain that really sets in when I sit for long periods of time or start running or laying in bed for a while, also when I pick up things relatively heavy, so no working out for me. It's a feeling of both acheiness and weakness, but it's all centralized right around the L5 S1 area. I'm seeing a spine specialist now and he thinks I sprained the ligaments and tendons around the area bad so I have had two sessions of back shots, one of them prolotherapy and the other one has been platelet rich plasma, with ozone to try to push the disc back. I really haven't seen much relief, it's just confusing trying to find out the source of the pain, at least if I had pain down the leg I would know the disc is the problem. I'm asling for help and guidance as to what steps I should take to find out the source of the pain and maybe any of you have went through the same thing, I'm not like a lot of herniated discs where the herniated was due to poor lifestyle choices, mine was a direct injury. The pain isn't debilitating but I can't seem to get rid of this achey pain and weakness. 10 months doesn't seem that long but my pain isn't severe now so I should be close to playing sports again and being active but for about 3 months now I haven't seen any improvement, one thing I would like to say is that when I dig my thumb into the left side of my spine around the L5 S1 area, I can actually feel the tenderness and soreness, I don't know if that's muscle or tendon or ligaments I'm feeling but that's an interesting thing I notice. Another thing I notice is my hamstrings always stay tight no matter how much I stretch them which affects my hips so those are always right no matter how much I stretch them. Any ideas as to what's causing the pain or any exercises I should do or any advice would be great.