I too have Adhesive Arachnoiditis of L4 L5 nerve roots. All signs point to epidural injections, having had no surgery in lumbar area. Have always been active, jogging 20 years back , then walking couple miles 3 or so times weekly. Have been doing nerve glide stretches along with gabapentin and diclofenac. I have been doing ok so far when up and moving with back of thigh and some right hip discomfort. Worse is at night sleeping waking sometimes with legs burn and stinging. Usually can get up and move around, stretch and get it settled back down. What kind of routine, medication do you fine helps??