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Message: [QUOTE="GO BIG OR GO HOME, post: 216721, member: 1392"] Hahaha yea i broke a few of those myself. the day after surgery they told me that my feet couldnt touch the ground for 30 days. well my stubborn self was thinkin F' that. the next day someone at the hospital made the mistake of leaving a walker across the hall from my room. after straing at this thing for a couple hours i had my dad bring it into my room and shut the door. after about 45 mins of slowly moving to the edge of the bed and getting a good hold on this walker i made some baby steps back out into the hall. man did the surgeon and nurse chew my a$$ for that. LOLLOL they kinda got the point that i wasnt gonna stay in bed whether they wanted me to or not so they started sending a physical therapist to my room twice a day. As far as the exercises go i just kinda rolled what i did in 3 months of PT everyday straight into the gym. my physical therapist made me a believer that your abs and core actually support most of your back. I do way more core exercises now than i ever did in the past. another good one ive found is take a weighted rod(my gym has a couple of these that are rubber coated and various weights) and lay it across your shoulders and make twisting motions with your feet planted shoulder width apart. start slow! i like doing hyperextensions too. i just started by only going about 1/4 of the way down for the first few weeks then slowly increasing the extension once you feel comfortable. another variation of this is take a yoga/pillates ball and lay flat on your back with the ball under your calves. try lifting your pelvis straight up in the air. again START SLOW! dont go all the way up until you do these a few times and get comfortable with it. these really work good because you core has to fight to keep you balanced and your lower/mid back does the lifting. when you get to where you can fully extend up you should feel like your trying to touch your di*k to the ceiling. those should help and let me know if you need anything else. best of luck with your recovery!!!:clapping: [/QUOTE]