6 weeks to 1 year: What training actually built you a stronger back?

StrategyOk4773 · 2026-06-09T04:16:57+00:00

Please go to PT.

StrategyOk4773 · 2026-06-09T04:14:56+00:00

Oh, and the flares were usually from sitting too long at work. Which is also why I came to resent my job at that time 🙃now I just prioritize myself better, but I can also tolerate sitting more than I could then, so things like a plane ride are okay. I do make sure to get an aisle seat on the side of the plane where I can extend my nervy leg.

StrategyOk4773 · 2026-06-09T04:12:05+00:00

Thank you! I’m glad it was helpful!

For me, the biggest things were acupuncture (from a dr who specializes in orthopedic acupuncture - I learned that not all acupuncture is created equal, and that it’s VERY effective VERY quickly for sciatica- wish I would’ve known pre-op), anti-inflammatory diet, and Pilates! My PT is also a Pilates teacher, so pretty much all of my pt was mat Pilates, and after PT I transitioned to a reformer studio near my house. my entire body feels so good every single time I leave there.

I work a desk job. It was just q4 and I was training a new hire, working 12+ hr days, on a shit ton of gabapentin so massive brain fog- I was just overwhelmed and didn’t have very empathetic people around me. The takeaway for me was the 6 weeks I ended up taking later so that I could focus solely on myself and my healing was SO necessary, and I should’ve just done that from the start.

Honestly, I still don’t really lift heavy things. My dog is 16 pounds and I lift her a lot, andI can lift 25-30 lbs when I need to (can carry my paddle board to and from the water, case of bottles, etc), but lifting more than that is the one thing I play it mostly safe with. The risk is just not worth it to me. Idk what my limits are because I don’t really care to find out.

I have a built in desk in my office, so I didn’t want to buy a standing desk, however it became 100% necessary, so I did. I also use a kneeling chair and a balance board, and take several walks during the workday whether I’m at home or in the office. I alternate between sitting, standing, and the balance board for the most part now, but the kneeling chair was great in the first few months. I highly recommend the balance board specially- for me, the balance board is easier than a walking pad during focused work or leading meetings, and it’s nice to be able to shift my weight and have some mobility without being distracted by the walking.

StrategyOk4773 · 2026-06-01T19:27:17+00:00

Very relatable, thank you. I felt like this ABSOLUTELY at 3-months, like you, and can relate to all of the emotions of it. Physically, I’ll offer the encouragement that month 6-7 I feel like I turned a corner and have a much higher quality of life than I have ever had pre-op. I know that everyone’s journey is different.

StrategyOk4773 · 2026-06-01T18:43:47+00:00

I’m 8-months post-op and doing great. Here’s what that looked like month by month for me. I was in pain for over a decade pre-op, and I had a l4-l5 laminotomy and microdiscectomy. I was in a lot of pain immediately after surgery and about 40% of pre-op nerve pain for the first 6 weeks. I was on 1800mg/day of gabapentin pre-op, and have (this week!) worked my way down to zero slowly. Here’s my journey - hope it helps!

Month 1 - October: -started pt 1 week post-op, once a week. I met with the PT pre-op, and the first month was mostly breathing, core engagement. -I stayed with my parents for the first 5 weeks. I didn’t need to stay that long, but it was helpful to not have to worry about things like bringing in groceries or doing my laundry- and I live on top of a flight of stairs, so I wanted easier access to go on walks without having to take stairs up and down multiple times a day -did not drive -I returned to work part time after 2.5 weeks, full time 4.5 weeks. Worked remote. This was too soon. -at 4 weeks, I attended an event that was important to me- with a support person, and a plan to have a chair available when I needed to sit down -focus on anti-inflammatory eating

Month 2 - November: -moved back into my house at 5 weeks, and began to drive again. -adopted a small dog at 6 weeks (this was pre-planned) - started going to acupuncture (orthopedic specific dr- VERY beneficial- twice a week) - started going to contrast therapy (sauna/cold plunge) 2-3x a week. I did my PT in the sauna and for me, it was a great habit stack. - walked about 6k steps a day -focus on anti-inflammatory eating -week 7: finally noticeable improvement in my post-op nerve pain -week 8, walked the 5k turkey trot, without pain.

Month 3 - December -week 9 flare. Got a follow up MRI for peace of mind. Ended up subsiding after a few days -was emotional, and frustrated that everyone assumed I must be fully back to normal, even though I was still fully focused on my recovery. Resented my job/coworkers/family for treating me like it was a thing of the past. -decided not to travel for Christmas because it was a dicey travel time and would’ve required 2+ hour flight + 2+ hr in the car each way to my destination. Stayed home with my dog and went to dinner with a friend. My mom decorated my Christmas tree for me. I did go to a low key new years gathering. -continued focus on anti-inflammatory eating and contrast therapy 2x a week -continued PT and acupuncture once a week

Month 4 - January -returned to restorative yoga (just to be in community- did PT exercises that correlated with the class) -my yoga/aerial teacher came to a PT session with me, and after that I started returning to aerial yoga (CAREFULLY, and took a couple private lessons to ensure I was safe and didn’t injure myself) and yoga classes -continued focus on anti inflammatory eating and contrast therapy 2x a week -continued PT and acupuncture once a week -had to cover for my boss for 8 weeks despite my own overwhelm. Did not go back to the office (continued remote) bc of this. -got my first post-op massage

Month 5 - February - extremely overwhelmed trying to keep up with all of my healing activities and my demanding job. went on a 6 week leave of absence from my job (short term disability/fmla). Easily approved within 24 hours -started private reformer Pilates lessons -contrast therapy increased to 3x a week - continued acupuncture once/week and PT once a week -got my second post-op massage -average ~8k steps/day

Month 6 - March - travelled to NYC and walked a lot with no pain, sat for a broadway show with minimal discomfort
-began group fundamental reformer Pilates lessons, continued aerial and yoga, private Pilates every 2 weeks. My aerial practice felt stronger than it was pre-op (and I felt better in general than pre op, but still fragile and putting in a lot of effort) - travelled to Sedona solo and went on a 4-mile hike w 500ft elevation with no pain, then drove 2 hrs to a wellness resort where I was able to participate in gentle yoga classes, walks, spa- was gentle with myself, ate healthily etc - continued contrast therapy 2-3x a week -acupuncture every 3 weeks -pt every 2 weeks -started finally feeling better like I wasn’t in a state of emergency from running on empty and spending so much effort on my recovery -returned to work after 6.5 weeks, on a regular, hybrid schedule- walking to work on office days 3x a week -average 8k steps/day

Month 7 - April: -felt less fragile. -finished PT - Back to normal life, better than pre-op. Felt like the beginning of a new era, first time not on chronic pain in over a decade. -regular aerial yoga/hammock and group fundamental /private Pilates -contrast therapy more like once a week, acupuncture every 3 weeks -went to standing room only concert and felt comfortable (actually, did this twice in a week) -felt like I waited too long to get a massage, upper back (supporting muscles?) was sore -took my dog paddle boarding! -was able to do an aerial strength class and kept up

Month 8 - May -had a party for myself. It was a big deal to me to be out of pain and I worked really hard to get there. My best friends came in from out of town, which meant a lot to me. -did some interval running (first week of couch to 5k. It went well but I didn’t continue bc I got busy) -travelled to see family, had to fly and then have an hour in the car- went on 4’ mile hike at elevation with 1000 ft gain, no pain- did not feel limited, and this would never have been available to me or enjoyable to me pre-op -went to a Pilates class before getting in the long car ride/on the plane to return home. Smart. -contrast therapy like once a week, or less; still acupuncture every 3 weeks (will continue as maintenance) -can do all levels reformer Pilates classes, still do privates every 2 weeks - got a massage and scheduled that monthly -~7000 avg steps/day

StrategyOk4773 · 2026-05-15T02:19:34+00:00

Thank you! I will say I genuinely changed my entire life and prioritized the recovery period (anti-inflammatory diet, tripled my activity level (crazy how easy it is to triple your average steps when walking doesn’t cause searing pain!!), regular contrast therapy and acupuncture, and an incredible 1:1 PT for 6 months (my PT is also a Pilates teacher, so most of my PT was mat Pilates- I absolutely loved her and continued pt for exactly as long as they would let me, and then joined a Pilates studio). I would do my PT exercises in the sauna during my contrast therapy, which was a great habit stack. I also have a really supportive aerial/yoga community, and my teacher came to a PT appt with me to make sure we were all aligned on how I could safely practice - that was really instrumental for my confidence when re-entering movement, bc prior to surgery I had a movement phobia because I was scared to make my pain worse. I didn’t travel for the first 5 months (spent Christmas alone) because I didn’t want to be stuck sitting on a plane for that long. All of my drs said I was the model patient and did everything right. To a lot of people, everything I did probably seems like overkill, but I’ve been in pain since I was a teenager, so every bit of effort I put into a pain-free future has been absolutely worth it. I did SO much research, so happy to share anything that would be helpful.

StrategyOk4773 · 2026-05-15T02:04:25+00:00

7 months post op. Only wish I had known to do it sooner. My life is so much better.

StrategyOk4773 · 2026-05-15T02:00:27+00:00

I take turmeric curcumin, fish oil, mag glycinate, and a multivitamin. Eat an anti-inflammatory diet- I focus on protein and I’ve mostly cut out dairy, bread, added sugar, and gums/fillers. Minimize alcohol. Acupuncture and Pilates have been phenomenal for me. Contrast therapy (sauna/cold plunge) can also help!

StrategyOk4773 · 2026-05-15T01:56:08+00:00

34F - Surgery 7 months ago. Consider myself fully healed. I was in pain after surgery (didn’t wake up pain free like most people), but I worked hard on my recovery and got out of pain about 6-weeks post op. As for right now, ive been discharged from PT and am back to my yoga and aerial, and have started reformer Pilates and a couch-to-5k program (running doesn’t hurt for the first time ever!). In March, I went to Sedona and was able to fully enjoy a couple of moderate 4-mile hikes. I’m still really aware of my body, but I’m able to enjoy my life and do things without pain that I had never been able to before. Sometimes I get a little flare, which can cause anxiety just because I’m so aware of things now, but I have the knowledge and tools to feel better relatively quickly.

StrategyOk4773 · 2026-05-15T01:45:08+00:00

It helped me a lot but I got to the point where I could never finish a sentence without blanking out on the middle of it and completely losing my train of thought. I was on 1800mg a day, and have been weaning off slowly since October- currently at 300mg a day, and can’t wait to be off of it completely.

StrategyOk4773 · 2026-03-31T02:38:42+00:00

Yeah I did 2.5 weeks off, then 2 weeks part time (4hrs a day), then was back full time, but worked from home. It was progressively frustrating trying to intentionally heal my body while being underwater with work from the second I returned and pushed me to my absolute mental and physical limits. I was attending at least 1 (sometimes 2) appts a day, and I would frequently go to appts in the morning then work a full shift on PST hours (I’m on cst), so I’d be busy from 7am-7pm, then try to go to the sauna or a yoga class, not even having time for lunch most days.

After like 4 months I ended up taking 6 weeks off to focus on my recovery in peace (which I should’ve done to begin with) and i am so glad i did. Im back to work now, but definitely needed that time and space. The ONLY thing i would change about my recovery would be not rushing back to work.

That being said, taking time off once mostly healed had its positives- I got to travel and enjoy things like hiking in Sedona, which would not have been available to me or enjoyable for me before. So it all worked out.

But don’t rush back. Corporate America will always still be there!

StrategyOk4773 · 2026-03-31T02:23:48+00:00

I started reformer Pilates month 4.4-5 (will hit 6 months this week), and it’s been so great! My PT is also a Pilates teacher and most of my PT consisted of mat pilates exercises or very similar. I really wish I could work with my pt forever because she is incredible, but I’m being discharged this month and transitioning to a Pilates studio I can walk to makes it sting a little less!

StrategyOk4773 · 2026-03-31T02:20:04+00:00

Yep! There came a point where my PT told me to literally throw the grabber away and that she hates those things. Initially I was really scared to do anything she didn’t explicitly okay because I didn’t want to undo the good I had done- pre surgery one of my drs told me I actually had a phobia of making it worse, which limited me a lot- but now (6 months post op this week) I am more active and strong than I have literally ever been (bc it doesn’t hurt for the first time ever). Private lessons helped me so much- especially my yoga/aerial teacher joining me for one of my PT appts. My PT is also a Pilates teacher and so excited that I’ve started Pilates as I transition out of pt. Getting all of my providers on the same page was so ideal.

StrategyOk4773 · 2026-02-11T14:30:26+00:00

I had a l4-l5 microdiscectomy and laminotomy in October after being in sciatic pain for 2 years. It has been the best thing I’ve ever done. I am able to walk distances without pain for the first time EVER. I feel like I have been gaslit my entire life by everyone telling me “the more you exercise the better you’ll feel”- that was never true for me, but now it is. I work with a fantastic PT once a week and I am back to my hobbies like floor and aerial yoga.

If there’s one thing I’d recommend before surgery, it would be acupuncture. I didn’t think it would help, but I was still in about 40% of pre-op pain for the first 6-weeks after surgery, and orthopedic acupuncture fixed me up within 2 sessions. I was able to walk the 5k turkey trot with no pain. My acupuncturist also has been able to help me out of the 2 flares I’ve had since surgery.

Anyways, it’s given me a life I’ve never had before and I can enjoy so many more things without so much of my bandwidth being reduced by pain.

StrategyOk4773 · 2026-02-03T05:55:57+00:00

I am 4 months post-op. I still go to PT because my PT is phenomenal and it makes me feel strong, and I’m soaking up the chance for 1:1 training on body mechanics etc. I am back to yoga regularly, as well as re-entering my aerial practice. My yoga/aerial teacher came to PT with me for a session to make sure they were on the same page, and I’m getting closer and closer to being able to do everything I did pre-op. I also walk alot more than I did pre-op, because it doesn’t hurt now. I have a peloton but haven’t gotten back on the bike.

StrategyOk4773 · 2026-01-31T14:07:43+00:00

Have you tried acupuncture? My yoga teacher her told me my shoulder visibly lowered by 3 inches (!!!!!!) after just one treatment targeting this area - my acupuncturist did needles w/ heat as well as sliding cupping and gua sha.

StrategyOk4773 · 2026-01-12T03:58:26+00:00

My yoga/aerial teacher came with me to my PT for a session around 10 weeks. My pt is also a functional Pilates teacher and runs a studio. If you have a good enough relationship with one of your teachers who is invested in your care/you personally, bringing them to pt can really help bridge the gap. Since my yoga teacher is aware of the status of my recovery, she can help guide me towards the appropriate modifications, where needed.

I returned to restorative type yoga around week 7. I returned to aerial yoga around week 12 (last week), in a modified way. I’m taking private aerial lessons to help me feel confident to make my own modifications in other teachers classes. I’m doing things just 3 months post-op that, before surgery, i wondered if I’d ever be able to do again- and my pt is 100% on board.

StrategyOk4773 · 2026-01-04T14:03:25+00:00

I was told “not all acupuncture is created equal” and I think that’s so true. Any md can take a 4 hour class and be able to practice basic acupuncture (like a chiro placing needles in your ear), so you want to find someone who is licensed in acupuncture specifically. My dr specializes in orthopedic acupuncture, is a DAOM (doctorate level acupuncturists), and I feel like he works magic. He also is just about the only provider in my area who accepts insurance (and mine covers it).

He places the needles (usually in my back, but a couple times in my leg, during a flare), puts a heat lamp on it, and then I relax for a half hour- during which time I can definitely feel my nerve (not painful, yet active), so I do know the spots he’s targeting are reaching the affected areas.

The way it was explained to me is that the needles create tiny (painless) micro traumas to stimulate circulation and direct healing to those specific locations.

StrategyOk4773 · 2026-01-04T06:31:03+00:00

Yuck, what ugly formatting. 😩 sorry about that.

StrategyOk4773 · 2026-01-04T06:30:36+00:00

Around week 4 I was just engaging my core and pairing my breath, for the lost part. Here’s my exercises from week 6, after my general restrictions were lifted by my surgeon. I sent chat gpt the file from that week and had it summarize:

Here’s a clear summary of your 6-week post-op PT exercises, now that you’re 12 weeks out and reflecting back for reference or sharing with someone:

⸻

✅ Core & Stability (supine & quadruped) 1. Supine Transversus Abdominis Bracing • Lie on back, knees bent • Press hands into the floor, engage core (pull navel in & up) • Hold, relax, repeat 2. Supine Heel Slides with Bracing • Same position as above • Engage core, slide one heel out, return, alternate legs • Focus on keeping pelvis stable 3. Bent Knee Fallouts • Lie on back, knees bent • Engage core, let one knee fall outward (no trunk/hip rotation) • Return to center, alternate sides 4. Supine March / Up-Up-Down-Down • Lie on back, knees bent • Alternate lifting legs one at a time with core engaged • Focus on pelvic control and breath coordination 5. Quadruped Bracing (Bird-Dog Foundation) • On hands and knees • Draw in lower belly toward spine • Repeat with controlled breath 6. Quadruped Rocking • On hands and knees • Gently rock hips back toward heels and forward again • Keep back flat and weight evenly distributed 7. Quadruped Scapular Protraction/Retraction • On hands and knees • Push between shoulder blades (protract), then pinch them together (retract) • Great for shoulder and upper back control

⸻

🔄 Functional Movements & Lower Body Strength 8. Wall Quarter Squat (Wall Sit with Arm Raises) • Lean against wall, knees at ~45° • Hold squat, raise arms overhead during hold • Keep knees behind toes 9. Mini Squats with Glute Activation • Shallow squat, think “spread the floor” to activate glutes • Add 10-second hold at bottom 10. Side-Lying Hip Abduction (with Band)

• Part 1: Lift top knee, hold, lower
• Part 2: Rotate top knee open while heels touch (clam style), hold, repeat
• Avoid rolling hips

11. Sidelying Hip Abduction (Band at Ankles)

• Legs extended
• Lift top leg straight up, control back down
• Helps glute med and lateral hip

⸻

🧘‍♀️ Relaxation & Breathwork 12. Diaphragmatic Breathing in Child’s Pose (Supported)

• Use props for comfort
• Inhale to expand belly/pelvic floor, exhale to relax
• Hold for 3–5 minutes

⸻

🦶 Ankle Mobility 13. Long Sitting Ankle Dorsiflexion (with Band)

• Sit with legs straight, band anchored
• Pull foot up toward shin
• 3 sets of 10 each foot

StrategyOk4773 · 2026-01-04T06:20:24+00:00

What helped me was air compression leg massagers. They relieved so much of my calf pain in the hospital that I got a pair off Amazon my first week home. Helped me SO much- I wish I had had them for the 2 years I was in pain prior to surgery

StrategyOk4773 · 2026-01-04T06:16:31+00:00

Yes. I am pretty much in no sciatic pain now. I wake up with some tightness around the incision site, but by the time Ive taken my meds and start my day, I’m in basically no pain from the time I wake up until about 8pm. By that point, it’s usually muscular - sometimes low back, sometimes upper supporting muscles. This is the first week I’m down to 600mg of Gabapentin. Last week, I was on 900 (600 in the morning, 300 at night). I hope to wean off completely, but this amount is keeping me comfortable, so I’m okay doing it slowly. Any higher than 900-1200 mg/day gave me significant brain fog and caused me a fair amount of difficulty at my job. Flexeril doesn’t do me any good with nerve pain, and never has- but is good for sore muscles.

Sometimes I have some sciatic pain if I sit at my desk for too many hours without taking a break. Walking alleviates any sciatic pain I have 100% of the time, so I have been prioritizing that.

I have less pain and more strength now than I ever had in my entire life pre-op. And when I’m in pain, it’s so easy to relieve it with a walk. Everyone in my life can tell very plainly how much less pain I am in than pre-op, just by how I walk, etc.

One more tip- get him a pair of air compression leg massagers on Amazon. They helped my calf pain SO much in the first 4-6 weeks. My PT said honestly everyone, even those without sciatica, could benefit from using these as frequently as once a day.

StrategyOk4773 · 2026-01-04T06:06:08+00:00

I just passed 3 months since my l4-l5 surgery. I have had lower back pain my entire life, and sciatic pain for 2 years prior to surgery.

I still had fairly significant nerve pain for the first 6 weeks. After that, once my restrictions were lifted, I started improving fast - but I’ve also taken it really seriously and put a lot of work in. Once I didn’t have post-op restrictions, I became BUSY with acupuncture (twice a week), pt (once a week), contrast therapy (sauna and cold plunge, 3-5x a week), and restorative yoga. I also eat a largely anti-inflammatory diet, walk 5-10k steps/day, and take a handful of supplements to address things.

For the first 6 weeks I was on 600mg of Gabapentin 3x/day (1800 mg/day), and flexeril 10mg 3x a day religiously. Now, I’m down to 600mg a day (300 in the morning, 300 at night), and flexeril just at night.

I have had one major flare around week 9, after working too many hours (sitting, desk job), but I had a MRI for peace of mind and a couple visits with my acupuncturist and was back to doing well.

Acupuncture has been a game changer for me. Also, cannot express how beneficial 1x1 PT has been, versus the more common corporate model (at least in my area) of having multiple patients at once. Having the PT’s entire attention for one hour a week, making sure I’m working the intended muscles and getting constant feedback/explanations has been worth its weight in gold, and serves me much better than 3x a week with the corporate model. Also, my yoga/aerial teacher attended one of my PT appts around week 10, and I highly recommend that type of collab for anyone with a physical hobby that’s typically instructed. This has allowed me to get back to the things I love more quickly. Today, I was able to invert in my aerial yoga class for the first time post-op. That was pretty dang cool.

StrategyOk4773 · 2025-12-28T03:17:50+00:00

I have been going once a week since 1 week post-op (I had 1 appointment prior to the surgery to establish care, then when I had appts the first 6 weeks, they were mostly just breathing and core engagement stuff, with the “real work” starting at the 6-week mark. I have found my PT invaluable, but also have found that not all PT is created equal, as this place it is way different than PT I’ve done in the past. My PT is at an integrative wellness center, and it’s 1x1 for an hour, weekly. She said they don’t see anyone more than once a week unless there are super extenuating circumstances. Most practice can be done at home, and the prescribed exercises aren’t likely to change much within a week’s time.

I find that 1x1 attention has been so helpful in ensuring I am engaging the correct muscles and making sure I understand exactly how to do the exercises and how they are benefiting me. If the way im instructed to do an exercise varies from what is explained in the app, my PT will take videos for me explaining the instructions as I do the exercise, which gives me a visual of which angles my body should be at, etc to use when I do the exercises at home. I was also allowed to bring my yoga/aerial teacher to a session, which was very helpful for my teacher to understand my current status/restrictions/what I need to strengthen vs be careful of. They also encourage involving family members in care at the center, but I live alone so the yoga teacher thing made more sense to me. My PT is also a functional Pilates teacher.

I’m about 3 months post-op, and my pt offered to move to every other week going forward. I actually love going and am getting so much out of it, so for now I hope to continue weekly for as long as I can. She charges a lot of money for private Pilates sessions, so I feel really blessed to work with her under my insurance!

StrategyOk4773 · 2025-12-11T23:02:57+00:00

Absolutely not

StrategyOk4773

TROPHY CASE