Core Strengthening Exercises- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day. Back Stretching- lie flat, pull one of the knee forward to chest, hold for 3 seconds, then bring the other knee forward to the chest and again hold for 3 seconds. Then pull both knees towards the chest and hold for 3 seconds. Repeat 10 times each exercise twice a day.

Exercise must on regular basis.

The disc protrusion of L4 L5 needs a detailed exercise protocol which should be followed correctly. As this pain is going on and off you need to have a proper assessment for this, as for this you can consult us online.

Complete recovery in disc prolapse with physiotherapy takes 3-4 months, meet your physio again learn core stability exercise and perform them regularly. If you feel you are unable to move the big toe or foot then only the surgery is indicated. For Surgical opinion visit at least 2 more surgeons before to take a different opinion.

Other than taking physiotherapy to relieve pain and doing exercises, a lot more needs to be taken care of in order to prevent recurrent pain. 1) Learn how to check and correct your posture. 2) Take physiotherapist's guidance to learn how your spine position should be while performing daily activities. E.g. while squatting, reaching to the floor, lifting or carrying heavy objects. Quite often, wrong method of doing an activity can worsen the symptoms. 3) Core muscles strengthening - Progress exercises step by step under physio's guidance till core muscle strength improves. 4) Learn how to recruit your core muscles activation in your daily activities. If none of these relieve your symptoms, then consider surgery.