L5S1 8mm disc hernation, pressing on the sciatic nerve and spinal canal L1L2 6mm disc hernation, pressing on the epidural sack. L3L4 disc bulge L4L5 disc bulge So after spending two full months off work being extra careful, no lifting anything. applying TENS machine, going to physio, applying the McGill approach, my back got only worse. Since reading Healing Back Pain and starting the SEP program my back started getting better. I have started swimming in the sea (Greece) and I love it! Before, I would never imagine going for a swim just in case I hurt my back. After a few days I have managed to swim for 30 minutes with no back pain. At the moment, I swim for 30 minutes in the morning and 30 minutes in the evening. Albeit, sitting on a chair is still very painful. I guess I am really conditioned to have pain when sitting on a chair. How to work, unconditioning my brain to not fear the chair? Edit: Since my lower back pain started going down, I have started to get severe itchiness in my legs and arms. That is very weird, I never had itchiness in the last 6 months nor have I changed anything in my daily life.