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Advice on lower back pain

First, I have searched the forums for advice or similar stuff and did not have any luck so I thought I would get some opinions on my current situation.

I am 43 year old male that is very active,  fit and healthy.  I work as a software engineer and have been sitting for most of my career.  About 1 year ago I started having lower back pain,  sort of just came on one day and it has not given up since. Mostly focused on my right lower back,  L5-L4, and the pain radiates ( I think ) into my groin,  stretching and yoga really helps.  I have not stopped the things that I love to do,  mountain biking,  soccer and my first love,  skateboarding,  mostly bowls and pools.  Over the course of the last year I have been doing Chiropractic adjustments once a week and as I mentioned yoga stretches daily.  The pain comes and goes but is mostly there to some degree,  ranges from a dull intermittent pain to a stabbing 6 out of 10.   I decided to go see the doc again to try and get some more permanent relief or a strategy in place,  he prescribed PT and an MRI.

Last week I started PT,  I have had one appt and the PT identifies some issues,  gives me some stretches/exercises to do and this is where things go off the rails. I have been doing my exercises everyday as prescribed for 4 days,  and since I started them I now have numbness and tingling in both my arms and legs and a little in my face,  my back hurts so much more.  The last 3 nights I had been woken by the tingling and numbness and today it is still present after waking.  To reiterate,  I have never had any numbness and tingling at all,  I am so freaked out.  I am not doing the exercises anymore.

The MRI came back with a bunch of back stuff,  most of it just old age stuff and related to min>mild arthropathy,  the most concerning thing is a Moderate right foraminal stenosis with suspected abutment of the L5 nerve.

Anyhow, I am curious if anyone has had PT actually do harm and not good and I am concerned that I did damage with the exercises because of the additional pain and numbness.

Any stories or thoughts appreciated. Thanks in advance.

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