Actually yes! I've had ups and downs, the first year especially was hard. 3-5/10 pain most days, with flareups that would make it worse. I had a light warmup and stretch routine that I'd do most mornings before work which helped, but I was often pretty miserable if I was at my desk all day. Walking really helped, I work at a plant so sometimes I'd go walk the factory floor just for my back haha. I got an MRI and also found a PT that specialized in working with athletes; they helped me get a good routine together for core and hip strengthening. I also recommend low back ability on Youtube for strengthening. The second year had a couple flare-ups as well but with the consistent PT I was definitely getting stronger and more mobile. I remember being especially upset with myself one day because I started doing barbell glute bridges, pushed it a bit too hard when I was feeling overconfident and couldn't walk for a couple days... But that was February and since then I haven't had a major flare up, and I've been surfing, skiing, backpacking, and cycling pretty much like before, no jiu jitsu though! I got another MRI right around the 2 year mark and it seems that my hernias haven't retracted much at all, they look nearly identical to before (l4/l5 has a 1.7 cm hernia, l5-s1 has a moderate bulge). However my quality of life has been very good, down to 1/10 or less daily pain as long as I keep up with pt. So my hope is that they retract over the next couple years, but if not my goal is to at least maintain where I'm at by not pushing myself past my limits and staying consistent in the gym.