12 Weeks Post-Microdiscectomy: What I Wish I Knew About Coming Back to Movement

I didn’t get a ton of direction after my microdiscectomy.

My surgeon basically said, “Take it slow, you can start running again around six weeks.” That was it. No detailed progression plan. No do’s/don’ts. Just… vibes.

Luckily (or maybe strategically?), we had a two-week trip to Europe that started almost exactly at week six. So instead of running or strength training, I walked. And wow… I walked.

20,000–25,000 steps a day. Some days closer to 35,000. Across cities, cobblestones, trains, museums, and too many bitterballen to count.

And here's the wild part: my back felt amazing.

My doctor told me walking wouldn’t re-herniate the disc but feeling that much movement without pain was surreal. I kept my travel load light (Eric schlepped my suitcase like a hero), avoided backpacks unless we were moving cities, and just… lived life.

It was the first time in months that my body didn’t feel fragile.

Coming Home = Game On (…Kinda)

The minute I got home, I was itching to move again.

The nervous excitement of a comeback is real.

Day 1: Level 1 Pilates— Light springs, no twisting, baby-giraffe core.

Day 2: First run-walk— 3 minutes run / 1 minute walk, 2 miles total.

I alternated Pilates and running days, took one rest day a week, and slowly stacked:

✅ Week 1: run-walk 2 miles (x3)

✅ Week 2: bumped to 3 miles

✅ Week 3: 4 miles

✅ Week 4: graduated to Level 2 Pilates (even chair work!) and ran 2–3 miles without walk breaks

I took it slow. I respected my spine. I didn’t rush load or twisting. And everything still feels good.

The Mental Game Was Harder Than the Physical

That first week back? Pure joy.

Moving freely again felt like a miracle. I cried after my first Pilates class — partly from gratitude, partly from the shock of realizing I had not done a plank in two months and my core was filing HR complaints.

But after a few weeks, reality set in; I wasn’t where I used to be.

Before surgery, my “easy run” was 7 miles at the pace I’m running right now. I was strong. Confident. Training like someone who had never met a herniated disc.

Now? I’m rebuilding.

And that takes patience (not my best virtue).

What’s Helping Me Stay Grounded

I remind myself daily:

I get to move my body. Pain-free.

That alone is a gift.

I do my core activation and back warmup every morning — same as pre-surgery. I stretch my historically-tight hamstrings and hip flexors every day. I listen to my body. I pull back when I need to.

And the coolest little milestone?

For the first time since the injury, I can fully straighten my right leg.

That movement felt impossible for months. Now it’s mine again.

What’s Next For Movement Post-Microdiscectomy

This week, I’m planning to rejoin my run group — slowly, gently, ego checked at the door. I don’t have a timeline to get “back” to anything. I just want to keep progressing without pain.

And truly? I cannot believe I’m here at 12 weeks.

Microdiscectomy was one of the best decisions I’ve made. Not because it made me invincible — but because it gave me my life back.

If You're Considering Surgery or You’re Recovering Right Now

Here’s what I hope you take from this:

• Walking is magic

• Strength comes back — slowly, but it does

• Celebrate boring progress

• Your comeback won’t be linear

• Listen to your body, not your ego

• Rest is training

If you’re in the thick of recovery, hang on. Keep showing up. Tiny wins stack. Your strength returns in whispers, not shouts.

And one day, you’ll look up and realize you’re running again.