Maybe some anecdotes about my recovery and what worked and what is still not working.
I had surgery due to a sequester (large junk of my disc material was in my spinal canal).
In the first two weeks, I was just resting and lying on my back. No sitting.
After three weeks, I started cycling which was causing no problems at all. After 3.5 weeks, I started what we call Nordic Walking. It’s walking with poles but you use the poles very active. Like classic cross country skiing. I did this on hilly terrain. This was very, very good. I was still benefiting from my Z1/2 training four weeks before and was still very trained. On the downhills, I started to walk very slowly and carefully. I pretty much did fartleks, 95% below AeT and 5% Z3 mainly uphill to train also ME. After 5 weeks, I started to throw in first running periods. Not all the time but when I felt like it. I can now fully run my standard route again.
I also started core exercises after 3.5 weeks. The core exercises are based on the book of Stuart McGill. Still doing these. Also very good, but make sure to do these just isometric. No dynamic excercises.
After 6 weeks, I did my first ski tour. I skinned up, but then took the cable car to go down. Skiing downhill is still not possible, I think.
Yesterday, I did my first hike. Very good uphill, despite allergy made me feel I was at 5000m. On the downhill, I used a corset to stabilize my core. Since my belly muscles are sore today, I think I use them still a lot to stabilize my core 😀
Last week, I tried to do one exercise from the UA indoor runner ME, the lunge. I still refrain from the other excercises in that program. Unfortunately, that excercises was very good for mobilizing psoas but caused backpain for two days. So stopped doing these. I was also thinking about box step-ups but not sure if the step-down is too much for my back. Maybe try that next week.
Sitting is still causing the major problems but I’m pretty much pain free while doing sports. I started to stretch. Basically, calves, hamstring and Psoas.
And of course, I was doing physical therapy after the first two weeks up to now. But focus there was mainly to get rid of tensions. Strengthening the core was my duty so far.
I hope this proves useful for others.