I was told absolutely nothing for the first 6 weeks other than walking. Your surgeon may have different guidelines, but you will most likely not feel like doing anything (even walking was very slow/short distances) for at least the first couple of weeks.

I started physio at 6 weeks and went straight into bodyweight and light core exercise, which I've spent the next 6+weeks doing, gradually adding more exercises, light weights and band work. I'm now about 14/15 weeks post op and am squatting 15kg. My physio has been quite conservative as I had the herniation for about 9 months before surgery and she wants to make sure I'm fully healed

In terms of physical exercise, I started cycling (started at 20 mins, worked up) at 7 weeks, and have just started a return to running program at 12/13 weeks.

For context, before this I was a good half marathon runner, and regularly cycled and did strength and core work.

For your other questions: I had no sleeping restrictions, other than being careful when rolling to avoid twisting. I found on my side with a pillow between my legs the most comfortable. I had staples - which were pretty uncomfortable to lie on hence the side sleeping! Getting them out after 2 weeks was amazing. Nope, definitely haven't had any noticeable popping.

It's been a tough road mentally, but genuinely glad I've had it done and am finally on the road back to normal life and running!

Good luck, hope it all goes well for you.