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3 years ago (2016), I fell off a counter whilst reaching for something in a cupboard and landed straight on my back, knocking my leg on the way down (and knocking my head on the floor making me pass out for a couple of minutes!!). Since then, I have been in a lot of pain in my lower back. I went for an MRI 2 years ago and the results came back with 'minor degenerative changes. And also; L4-L5 moderate facet hypertrophy and diffuse bulge seen causing minimal thecal impingement'. The doctor wasn't helpful and told me that the pain should wear off by itself. 3 years after the fall, I am still in a lot of pain - some days are good, some bad. It is STILL painful to touch the area and it sometimes is so painful I can't walk properly.
I use to train a lot even with the bad back - some times I can train intensively for about 2 months without too much aggro, but the past 2 months or so have been an absolute nightmare and I am struggling quite a lot and haven't been able to do anything. And I have a snowboarding trip booked at the beginning of Feb!!!
Can anyone recommend strengthening/ training/ stretches to finally heal?
Really appreciate all comments/ advice.