Stronger Every Step:

My Journey After Back Surgery-Part1

​The Mental Side of Recovery

Positivity and adaptation—without setting unrealistically high expectations—are key to recovery. If expectations are too high, frustration can lead to depression. If effort is too low, progress stalls. Recovery from back surgery, especially for an L4–L5 herniated disc, is often slower than we hope. It’s a constant back-and-forth—some days you feel stronger, other days you struggle. Many patients experience this cycle, and I want to share my story to show that you’re not alone.

Why I’m Sharing My Story

1. Mental Strength – to encourage others not to give up.

2. Training Background – to show how being an athlete both helped and challenged my recovery.

3. Lifestyle Changes – to explain how I had to adjust my training and daily habits.

How It Began

About a year ago, I felt a strange pain in my back while doing CrossFit training. At first, I thought I would recover quickly. But then, I noticed something new and worrying—numbness in my left big toe. As an athlete used to training hard, this was unfamiliar and concerning.

I paused my CrossFit and especially avoided heavy weightlifting. I tried visiting a chiropractor and endured painful treatments that only made my condition worse.

The Struggle

I watched YouTube and tried some exercises on my own, but I ended up making things worse. The pain became so severe that I had to go to urgent care, where I was given pain-killer shots. I don’t usually take medication, but the pain became so severe I couldn’t sleep. Painkillers helped for a few days, but side effects made me stop.

I used electrical stimulation therapy daily, hoping for improvement. It gave temporary relief but didn’t solve the problem. A friend recommended a specialized massage therapist. The sessions were expensive and not covered by insurance, but thankfully the therapist advised me to get an X-ray—a turning point in my journey.

Diagnosis and Decision

My doctor, Dr. Cabrillo, was professional, calm, and someone I could trust. After X-rays and then an MRI, the results were clear: I had an L4–L5 herniated disc.

We first tried steroid medication and injections, but the numbness and leg weakness persisted. The pain was nearly gone, but the nerve issues remained. Eventually, we decided that surgery was the best path forward.

The Surgery

I underwent microdiscectomy and laminectomy to relieve pressure on my spinal nerves. My goal wasn’t just to walk pain-free—it was to return to the sports I love: Parkour, Kung Fu, CrossFit, climbing, swimming, and running.

The Lesson

This journey has taught me that recovery is not just physical—it’s deeply mental. Staying positive, adjusting your expectations, and being patient are just as important as the surgery itself.

My hope is that by sharing this story, I can encourage others going through the same challenge. Healing takes time, but with persistence and balance, you will find your way forward.

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Physical Therapy and Recovery After Surgery: Part 2

A Tougher Start Than Expected

I finally had my surgery, and it turned out to be harder than I imagined. Most people choose surgery because of pain, but in my case it was different—my main symptoms were numbness and weakness, not pain. Ironically, after surgery I experienced more discomfort than before.

The operation, done by Dr. Cabrillo, was a success. But no one walks away from back surgery feeling instantly fine or comfortable. I was prescribed strong painkillers and told to take Tylenol regularly for a couple of weeks. However, I never took a single painkiller, and I stopped Tylenol after just a few days. The only discomfort I really felt was from the incision site, not deep pain.

Of course, I had strict BLT restrictions (no Bending, Lifting, or Twisting). That limitation, combined with weakness, made daily life extremely tough. Living alone, every day felt like a battle:

• I couldn’t cook properly.

• I couldn’t pick up anything I dropped.

• Showers were difficult.

• I had to take time off work and couldn’t go out much.

Thankfully, my family friends helped with kindness, and my boss supported me, so I wasn’t completely alone. Still, those first weeks were tough.

Starting Physical Therapy

Gradually, things improved. At my follow-ups, my doctor cleared me to start physical therapy. That first PT session was a shock.

Before surgery, I had been an athlete with good flexibility and strong movement from CrossFit, Parkour, and Kung Fu. But after surgery, I felt like a robot—stiff, weak, and restricted. Even the simplest stretches were difficult.

My PT, Dr. James, started with gentle hip massages to loosen the area. Those helped a lot. Later, he introduced back massage, which at first was intensely painful because my body was stiff and unbalanced from surgery and rest.

Each session, James gave me new stretches to practice at home. And with my personality—and determination to return to my old self—I made sure to do them diligently every day.

Progress Through Effort

I also committed to walking daily. At first, just short walks. Now, I can do 2–3 miles with hills (my neighborhood is full of them). The hills challenge me, but they also help rebuild my strength.

My years of Parkour and Kung Fu weren’t wasted—they gave me excellent balance, which I still have even though my left big toe remains weak and numb. With effort, my legs are getting stronger, and my spinal flexibility is improving thanks to daily stretches and James’s therapy twice a week.

I’m also grateful for additional massage from my partner at E&K Wellness, Eric, which further supports my recovery.

Ongoing Challenges

Not everything is perfect. I still struggle with:

• A burning, nerve-like sensation (neuropathy) in my foot.

• Swelling at night or after long walks/sitting.

• Sleep problems, sometimes waking up from discomfort or numbness.

It’s frustrating, but it’s part of the process.

Lessons Learned

This journey continues to teach me that recovery is about adaptation, positivity, and managing expectations. Too much aggressiveness risks setbacks; too little effort brings no progress.

I believe I will continue to improve—slowly but surely. Miracles don’t just happen out of nowhere, but sometimes your own persistence creates them.

Happiness is something we create ourselves. Our brain, our mindset, and our attitude connect directly to healing. And that’s why I keep moving forward.