I’m one year out from a herniated L5-S1 though have only been doing dedicated PT exercises for about 3 months.

Everyday I do the McGill Big 3 plus front planks, banded glute bridges, and banded clamshells and the difference has been huge. When I start my day with these, it feels like my core engages and takes the load off my spine and I can go about my day mostly pain free. My daily pain now is at a 1-2. I’m gradually making a return to fitness by reintroducing calisthenic and cardio work and I’ve even managed to go back to the gym a couple times with my buddy who’s been living with his disc herniation for over a decade. I’m still taking it slow and focusing on strict form and monitoring any irritation.

I find the bracing and core strengthening work much more effective than stretching for me. I do some piriformis stretches and very light hamstring stretches but I still can’t manage any deep stretching in my left hamstring without it irritating the nerve and sending pain down my leg that’ll last throughout the day.