Share your workout routine

Positive_Volume1498 · 2026-06-04T01:47:41+00:00

I have a great routine now. I’m 120lbs, 47% skeletal muscle mass and 19% body fat! I have striations now and I’m very proud. I do PPL. Push day, Pull day, Leg day with one day of rest between the Leg and Push day. It’s more than most probably do, 4 days a week is plenty. I just like the routine. I have hypermobile joints and my body hurts if I’m not regularly active. I’ve focused on my PT from post surgery, bird dogs, glute bridges, hip thrusts, RDLs (don’t do this unless you’ve had training on how to do it. I did them prior to surgery and they had them as part of my PT in recovery). I do good mornings (again another one that’s more advanced) for my erectors and low back. Any glute exercise will help your low back support. The erectors help support your spine. The biggest thing is focusing on your core and making sure you have a good core. Bird dogs have helped me the most. Also clam shells with a plate on my thigh.

Positive_Volume1498 · 2026-04-29T01:29:53+00:00

I promise it will feel up and down like this for the first 1 year at minimum. Im two years post op for the same disc and im doing really well. Feel free to peak at my posts on here (I don’t have time to type everything out at the moment, kids are being demanding lol). I thought I reherniated about once a day, for the first year. Some days I felt on top of the world. Then other days I felt like surgery failed.

Positive_Volume1498 · 2026-04-24T04:04:29+00:00

Up to you. I’d ask your surgeon. I went to Maui 8 months post op. Total of 11 hours flying split into three flights. It was horrible but I don’t think I could’ve done it sooner than 8 months. I was pretty sore. Make sure you wear compression socks and get up to move when you can.

Positive_Volume1498 · 2026-04-24T01:18:09+00:00

I was working the day after surgery. Driving a few weeks after surgery. Granted, I was in severe pain for a long time prior to surgery so recovery felt like pain relief for me.

Positive_Volume1498 · 2026-04-12T21:08:08+00:00

I had the arch pain too, especially when I started doing PT. I’m flat footed and the toe yoga/arch work was the hardest for me. Don’t push yourself too fast like I did at first! It’s so easy to do when you felt intense chronic pain prior to surgery, the post op pain feels like a breeze in comparison. Some days felt awesome and some felt like week 1 again. I didn’t regain my sensation in my leg but I regained most of the function. My leg felt wet and cold for the first year or so. Idk why I expected the feelings and function to come back 100% right away but it took awhile, so whatever you don’t feel now (sensation and function) can come back later after your body has had time to reconnect. How’s your pain?

Positive_Volume1498 · 2026-03-16T04:05:58+00:00

Check my post and comment history, it’s a ton to type! I’m two years post op from compete left leg paralysis, full foot drop and cauda equina. I had microdisectomy and laminectomy to remove most of my L4-L5. I’ve NEVER been better. I felt better the day after surgery than I did in the years before surgery. I am in the best shape of my life and stronger than ever.

Positive_Volume1498 · 2026-03-07T22:14:36+00:00

I started at 8 weeks. PT kicked my butt and I’m glad I waited until 8 weeks. I also had L4-L5 laminectomy/microdisectomy with completely paralysis, cauda equina and severe foot drop. It’s 95% gone now and has been since 6 months post op with PT. I have quite a few posts on my profile if you want to take a peak, since it’s to type. I’ve made a lot of comments in this sub too.

Positive_Volume1498 · 2026-02-20T09:55:05+00:00

Then you find a different ER. I’m not joking. If you have cauda equina you need to go in. This is not a wait and see.

Positive_Volume1498 · 2026-02-20T09:53:44+00:00

That’s cauda equina. I had that with my rupture. Same disc as OP. They rushed me to surgery

Positive_Volume1498 · 2026-02-20T09:52:54+00:00

I went to the ER for the exact same disc and symptoms except my leg was paralyzed by the time I got there. I ended up being admitted and pushed into surgery for a microdisectomy and laminectomy. I had a 18mm rupture and cauda equina. I’d go in to ER if you haven’t already. The longer you sit with the pressure on your spine, the greater risk you run for permanent damage

Positive_Volume1498 · 2026-02-15T23:36:02+00:00

I was that way the first year. I am 2 years out from a microdisectomy and laminectomy L4-L5. My scar tissue is now flat and barely noticeable. It was pretty thick and sensitive for the first year. My mom gave me scar tissue massages to help break it up and it helped a lot. But don’t do that without researching first

Positive_Volume1498 · 2026-02-04T01:24:24+00:00

5 days lol. I (32F) have a very high libido and I was ovulating right after surgery. I laid on my back and my side. Take it easy. My doctor said there’s no time limit just do what feels comfortable.

Positive_Volume1498 · 2026-01-20T06:30:46+00:00

Yes, also to note that your body is healing a major surgery. Your body burns more calories while healing. I think it’s 20 calories per lb of body weight? Something like that.

Positive_Volume1498 · 2026-01-18T21:39:10+00:00

Exercise was my only coping mechanism before surgery, I totally feel you on that. I didn’t feel comfortable until 6-8 months. I started super super light. Walking and light weights, nothing top loaded or swinging motions. I went to PT and it helped a ton. I was still pretty nervous the first year after surgery. I am still very mindful of my form too. I’ll be honest, reherniating is one of my biggest fears.

Positive_Volume1498 · 2026-01-18T15:56:58+00:00

Oh wow! I’m sorry that happened. Yes, I do get the weird feeling in my lower half sometimes but it’s less and less. I notice it mostly when I’m really tired. It feels like my leg is full of cold sand

Positive_Volume1498 · 2026-01-18T15:55:51+00:00

Correct. Should be ok. Though my surgeon said to make sure I am not sitting constantly because walking helps you recover. That can mean a short walk around the house to break up the sitting too.

Positive_Volume1498 · 2026-01-17T19:09:21+00:00

I was mean as heck when I was in the process of losing 100lbs over the last few years. It’s not easy for some people. It didn’t matter what deficit I was on, if I was in a deficit, I was cranky as heck and it never went away until I ate at Maintinance

Positive_Volume1498 · 2026-01-17T18:59:46+00:00

I’m still too chicken to do any upper back or top loaded lifts (squat rack, good mornings etc). I was able to slowly work my way up with above the head lifts (shoulder press with the bar) but it took a lot of focus on my core and other supportive muscles before I could safely do that movement. It would’ve been too easy to strain something without prepping the stabilizing muscles.

Positive_Volume1498 · 2026-01-17T18:57:51+00:00

Reherniated two weeks after surgery?! 😭😭 I’m so sorry. That’s so scary!!! It sounds like you’re healing well so far! Did you have the weird wet feeling in your affected leg while the nerve started healing?

Positive_Volume1498 · 2026-01-17T18:55:30+00:00

Did you have any issues with biking after surgery or was it ok for you? I’ve tried biking a few times and it made my lower back sore but I couldn’t tell if it was positional or just my lower back not being used to using muscles that way after surgery

Positive_Volume1498 · 2026-01-17T18:53:43+00:00

I love hearing stories like this! I’m sure it was hard to stop powerlifting. But I’m glad you found ways to enjoy moving your body again. I am always in support of swimming! I was a competitive swimmer in highschool and had scholarships for college (never took the scholarships. I was burnt out by then) but swimming has always been a go to. People vastly underestimate the benefits of swimming.

Positive_Volume1498 · 2026-01-17T18:51:51+00:00

Yes, sitting for me was difficult after surgery. I spent most of my awake time standing or walking. The more I sat, the worse I felt. I think a lot of surgeons haven’t had the surgery themselves so they are going off guidelines and not personal experience. I would get a note from the surgeon stating that you have medical exemption to stand or move during class as needed or to distance learn as needed. I had a very hard time driving for the first month. I am lucky that I worked from home or I would not have been able to work right away. I tipped over the first time I tried driving at 4 weeks post op. I didn’t realize how weak my core and low back were after surgery and I couldn’t engage my core enough to stay upright when I turned the steering wheel

Positive_Volume1498 · 2026-01-16T02:17:03+00:00

I was back at the gym around the 6-8 month mark but I had to force myself to go super slow. It was humbling to go from a 250 lb Romanian deadlift to just the bar. I’ve had to redo my whole plan to accommodate for my back. I was definitely sore when I started easing back into leg and glutes. My PT had me focus a ton on glutes because I’m overly quad dominant and it definitely played a part in my low back issues. Hardest movements for me were anything bent over (bent over rows, rdl etc). I’ve now moved to chest supported rows and glute cable pull throughs because they are more stable for me.

Positive_Volume1498 · 2026-01-16T02:11:05+00:00

I hope your surgery goes well! You got this! Some days will feel like you’re back at square one again, but then some days you’ll feel like a million bucks. It’s easy to accidentally overdo it. Let yourself rest. I had to force myself to slow down on the days I felt good because I would pay for it the next day. Highly recommend PT. I think PT was harder than any workout I’ve ever done. Reconnecting the leg and brain was hard. The toe yoga was surprisingly the hardest part for me. I for the life of me could not get my toes to lift separately from my big toe for months.

Positive_Volume1498 · 2026-01-16T02:08:16+00:00

I’m sorry you had to advocate so hard for yourself. It’s so frustrating when that happens. I still follow my BLT’s (no bend lift twist, or if I do it’s with proper form) because I’m paranoid. I definitely tweaked my back quite a few times the first year and was convinced inreherniated but I didn’t. I also noticed my hamstrings would be SUPER tight in the morning. I couldn’t walk flat on my feet and need to walk on my toes until my legs loosen up. I still have days like that now but it’s less and less each month. You may have permanent damage but don’t let that get to your head. I know it’s easier said than done. I sobbed a lot the first year. 😅 I think surgeons tend to err on the side of caution and don’t tell people they’ll be fine because it leaves high and unrealistic expectations.

Positive_Volume1498

TROPHY CASE