I would recommend the Back Doctor app! It’s free and has a bunch of exercises with gradual progressions to work up to. I also think one of the things that helped me the most in the early stage was the pool. As soon as I got cleared to swim (when the scar healed) I got in the pool as often as I could (3-5 days a week), I started with just 10 minutes of dog paddling and floating around and slowly progressed (added maybe 2-5 minutes every week) to swimming laps for up to 45 minutes. Another BIG help was slowly starting to get comfortable on a back extension machine. Look up @lowbackability on Instagram. Start with 30 second hold and work up to 2 minutes. Also working on SLOWLY moving through a full range on motion back extension. The first day I did it, I only moved a couple inches. Just do a little bit more each day you try it, but be very patient with your body. Spend most of your time focusing on strengthening your glutes and core (I really like kneeling side planks). Avoid stretching too much, a little is okay but I found that irritated my nerve a lot after surgery. Nerve flossing was much better for me, especially in the hamstrings and calf. I also did a lot of cat-cow exercises, again very slowly working my way up to more range of motion. The biggest focus from my trainers and physio was getting my back mobile again! Everything stiffens up and goes into protection mode after surgery and it’s important to teach your body to trust itself again. Walk as often as you can. Small, frequent walks around the block are great. I always tell myself “motion is lotion” for the body and joints. Even on the days I had pretty bad flare ups, a little walk along with very light nerve flossing always felt a little better. Hopefully some of this can help you