From “afraid to bend” to a loaded barbell

Maya, 34 · new to training when it started

L5-S1 herniation7/10 daily painSelf-directed rehab

THENScared to bend over. Couldn’t sit through a meal.

NOWPulled 100 kg pain-free in week 34. Still training.

WHAT MAYA FELTPain 7.0Confidence 2.0

HER 34 WEEKS, WEEK BY WEEK

W0 · MRI — L5-S1 CONFIRMED

W10 · FLARE — MOVED APARTMENTS

W18 · FIRST BARBELL SESSION

W28 · DEADLIFT RETURNS

W34 · 100 KG PULL

Daily walking

Stand-up reminders

Foundations routine

Strength program

Passive treatment

Complete rest

Aggressive stretching

M1M2M3M4M5M6M7M8

WK 1

YOUR TURN

Come out the other side?

Turn your recovery — or the parts that didn’t work — into a structured, shareable journey like this one.

2 MINUTES · HONEST · SHAREABLE