hello all and sorry to bore you all with my troubles but i need advice.
firstly i am seeing a physio on the nhs  . i injured my back playing football, although it hsd been going downhill for a while befire that. after being first told by a nurse in a day clinic that i had sprained my back and to keep active (despite me saying i had a recent history of sciatica), after a few weeks i blacked out in the shower with pain trying to get up for work. couldn't walk or stand for three days, i had to crawl.
i was then diagnosed with a prolapsed disc (my physio says it's fairly central because i have pain in both legs, although much worse in the right). i'm into my third week off work, and call me impatient but my progress has cone to a grinding halt after the first week. i need to speed up my recovery because my sick pay runs out next week, then after that i'll have to use my holidays which will give me another two weeks and a bit so roughly four weeks to get fit.
the pain is worse at night, walking us still painful although small distances are possible albeit with a limp. my back has started to tilt to one side (away from the most painful side). i've been told not to do anything that causes me leg pain, but that's pretty much everything except lying down. yet i've also been told to try and move around more and walk up and down my street a few times a day. i'm confused about exactly what i need yo be doing to get better! i'm lying in bed most of the time right now, just pottering around the house and going for my daily 200 yard walk. i've also been given some press up style exercise to do to stretch my back.
should i push through the pain and try being more active? can anyone recommend specific exercises for my tilting spine? any advice would be greatly appreciated, thanks for spending the time to read this. https://www.spine-health.com/conditions/herniated-disc/lumbar-herniated-dischttps://www.spine-health.com/conditions/herniated-disc/treatment-options-a-herniated-disc