Bit of info about me – 34 years old, 6’3 220ish.  Been athletic all my life.  Found out in high school that I had juvenile disc degneration with desiccation already then.  Fast forwaw to now…

I’m currently a week post-op from a mico-discectomy.  Saw two spine guys and while I wasn’t getting a tremendous amount of leg pain, the fact that I got some quick onset of foot drop / numbness pushed the surgery.  The surgeon said that when got in there, the herniated part of the disc had broken off and was wedged in by a nerve root – so it wasn’t going to get better with PT or shots.

Anyway – here I stand – I have multiple levels of desiccation from L2 to Sacrum and just had that herniation repaired at L4/5 (for what it’s worth, my MRI back in 2014 did show an annular tear at this same disc).  I know I have a few weeks at the soonest before they’ll let me do anything more involved than walking.  But that being said, here is where I’d like some thoughts / advice.

Two years ago with that MRI is about the same time I discovered Mwod on Youtube.  Since then and going forward here has been my focus:

• Give up back-loaded squats.  I still was doing some deadlifts but those are going to be gone now too.  Leg work is 100% unilateral.
• No running, jumping, etc.
• Work hard at mobility (hip, ankle, etc) as well as keeping my posterior chain as fluid as possible (which is always a challenge for me).
• I’ve started incorporating some BW reverse hypers as we don’t have a machine (I do them off our jump boxes).  
• Stay hydrated.  
• Get my weight to around 200.  No, I don’t have a gut, but I have some chub I could handle loosing.