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[quote=Anonymous][quote=Anonymous]OP here, problem is my PT was adequate but the advice she's given me is the same you could find on any youtube video - it's definitely not personalized to me.

Did you all pay out of pocket for a better experience? If so, where did you find it? I'm in NOVA. [/quote]

I actually injured my L4 L5 in yoga class, and what I had the exact same experience with the PT (I could find it on youtube). My biggest takeaway is that I should not do classes - I'm a big people pleaser, and I will try to push myself in ways that are not healthy for me. I agree with the poster on really listening to your body and pain as you work. Core is key - I would work on the McGill big 3 (just youtube) until those feel easy. I was gradually getting better at the gym (part of my disc fragment hit my femoral nerve, so I had a lot of rehab on my quad to do), and agree with the poster that said just a few minutes of movement to start (I already was walking a lot, and the thing that felt the least jarring on my spine was a stair stepper). I recently went on vacation where I hiked every day. I had a lot of fear about that, but realized I could do it, and that my back was okay. I got a lot stronger doing that (I definitely paid attention if I had pain). There is a video of McGill explaining that what you don't want to do is to try to go after something right away hard. Say you want to bike 30 minutes. Try 5 the first day (if it doesn't hurt). Wait a day. Check in with how you feel. Then maybe after a few days do two five minute sessions, etc. I agree with the approach of loading really slowly to avoid injury.[/quote]

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