Three Years of Misguided Treatment

Hello! 29M here. About three years ago, I was diagnosed with a mild L5S1 bulge (degenerative type). No sciatica.

After getting diagnosed, I spent the next three years keeping a super disciplined stretching routine- 30 minutes a day 3 times a day. It involved a lot of deep flexion that I would hold for 30+ seconds, 3 times, toe touches, both knees to chest, deep deep child’s pose.

It always felt good in the moment and gave relief for an hour or so. But my symptoms have slowly gotten worse and worse these last three years. I finally really educated myself (read the back mechanic). I have learned that this stretching routine was essentially “poking the bruise” every day. This could have been something that I recovered from in a couple months… I now may have made it chronic.

I’m honestly feeling crushed right now. Activities I used to do are one by one disappearing from my life.

Anyone have a similar experience? How did you forgive yourself?