Prain/№9406

A cough reherniated L4-L5. Seven weeks on the floor, then strength

Anonymous from Reddit, 33, UK; same disc first herniated in 2010 source

THENCouldn’t walk 5–10 metres without severe pain down both legs. Suppressed sneezes for weeks out of fear.

NOWPain down ~90%, walking 20+ minutes, sitting okay. Tingling in the right foot still fading.

Confidence 1 → 7Pain 9 → 2

RECOVERY TIMELINE, 20 WEEKS

W0: COUGHING FIT, L4-L5 GOES AGAIN

W7: FIRST GAINS, MODIFIED BIRD DOG

W10: FIRST DRIVE OUT OF THE HOUSE

W20: PAIN DOWN ~90%

Floor rest, face down

Painkillers

Modified bird dog, one leg, no arms

Stepper machine

Modified side planks

Back-extension isometric holds

Weight loss, water + salt

M1M2M3M4M5

WK 1

YOUR TURN

Come out the other side?

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