Hi: I am a former pro cyclist and I have had most likely an L5 protrusion. Went though the pack of methylprednisolone 4mg and completed the series a few days ago. How long generally do you have the tingling and the knee and the pain in the hip and groin area? The range of motion when much better, but I want to get back to exercising again. I have been swimming, walking and stretching.
Don't go for medicine and have a physiotherapist because he can help you. By the way if your protrusion is from anterior side then don't go back extension execs. Or its from posterior side then don't go forefront bending execs.