Please let me know how I can improve my squat form. I herniated my L4-L5 (lumbar spine) disk and after surgery I need to keep as close to perfect form as possible to prevent further damage. Any and all advice welcome.
The best thing you can do especially for your spine is stay tight the entire time you have the bar unracked. Big air into your belly and brace your abdominals into your belt - you shouldn’t be able to do that hip wiggle that you did when you unracked the bar. Other than that your actual squats look good.