I want to start by saying im a new member here. Im 31 and work in law enforcement. Little over year ago i was diagnosed by mri of a l5 s1 pretty severe herniation on my right side. It has been stopping me in my tracks. I havent been able to run havent been able to do much lifting or working out. Me losing my strength and looks left me feeling pretty shitty and down. I cant afford to be out of work right now for surgery so i have been through 3 different spine injections hoping for relief. I had maybe 10% relief. Can you guys maybe point me in the right direction on how to develope a lifting and workout program aimed at getting my strength back while rehabing my back. Looking for tips and help of any kind.
Sample work outs. Plans. Anything. Thanks guys.