Scott’s killer core with disk surgery

I herniated my S1/L5 disc in 2018. I was able to resolve it with a lot of physical therapy. Once I was allowed to get back to training, I was doing the easiest variation of each exercise then building one that got easy. Also, if an exercise hurt, I stopped and talked to my physical therapist.

Strict Sit-ups: I couldn’t add these for months. As this was hard on that joint.
Bird Dog: Great!
Windshield Wipers: bent knees
Plank/Three Point/Two Point: I started by building up my plank time. When I could do 1 min, I made it harder by switching to three point.
Kayaker: I still can’t do these pain free. I do a standing Pallof Press instead with a stiff band instead.
Bridges/Table: These were important to get my glutes firing and strong after so much time off. I started with frog bridges and progressed up to single leg. I still do these every morning.
Hanging Leg Raises: I started on the ground. I was also doing dead bugs every morning as part of PT (and still do).
Gymnast L-sit: I have to do this between chairs as my flexibility limits me.
Side Planks: I started with holds up to 30 s. Once I could do that I added dips of my hip. Eventually I added a rotation component with weight.

Hope this helps.

My therapist had me start with very easy variations of dead bug and build up. I don’t remember the exact progression, but it went something like this:

Arms at sides; pelvic tilt, hold
Arms at sides; knees bent, alternating slide feet on floor
Arms at sides; alternating heel lifts
Arms at sides; alternating leg extension
Arms at sides; alternating leg lifts

Once a level started to get easy, I’d add opposite arm moving with opposite leg.

Before I could move on to the next level, he’d put a towel under my back. If my lower back lifted, and he could pull the towel, I wasn’t ready for the next level. My therapist also put a blood pressure cuff slightly inflated under my back and force me to maintain constant pressure.

Once I was able to do strict sit-ups again, I feel like they’ve been an important part of keeping my core strong. Kayaker never feel right, so I’ve been finding other rotational exercises that don’t require rotation under load.

Good luck in your recovery!