Will update this.......
Now its Nov 23:
Original injury in June and pushed way past its limit into July.
After Speaking with people who reached out to me on ST and talking with my friend who is a Neurosurgeon (and a baller tri guy), really decided to not go surgical route seems like it could maybe fix the issue I had but would lead to other issues.
It's a bumpy road for sure with some up and down days (or weeks).
Whats worked: finding a core routing that works for me and doing it 6-7 days a week (doing 2.5-3 hours of core and weights a week for past 8-10 weeks), swimming has helped as well.
What still does not work: my daily job has been the worst thing for my back and I have had to limit what I do at work and work around it. Next year will bring another doctor in so I can move to just admin work on Tue and Friday.
What I have gotten back to doing since my initial post:
- Running: up to a 6.5 mile long run and 12-15 miles a week over the last 4 weeks.
- Biking: 5-8 hours a week: still all on trainer; every Sat or Sunday I do a 3 hours ride at 1/2IM watts. Hope to move outside by Dec.
- Swimming: no real limitations: other then no flip turns and I am careful about how hard I push off the wall.
- Weights / Core: 2.5-3 hours a week and careful with what I do. Yes I am doing squats.
- Before every run or bike I do something to active muscle.
- I am still sleeping on the floor but plan on buying a new bed this week and moving back to the bed at that point.
I had constant pain for months, periods I could hardly walk...... Now I am re focusing on return to racing in April and Kona in Oct and I think both those happen as long as I make smart choices and listen to what my back is telling me.
Hopefully that helps: but every situation with lower backs is so individual.
Its just a a awful injury that completely debilitating and life changing.
2020: Covid and herniated disk
2021: Kona, R2R2R