hi!! i have a very similar experience, but mine hasn’t been “recent” for a few years. i don’t remember exactly what i did soon after, but now what helps me is finding somewhere to brace my hands — usually in the corner of the kitchen counter, or an office chair with arms — and push myself up. the hardest part is not tensing your perispinal muscles when you do it, but if you can relax those while you push up, it takes a great deal of compression off your back and can help crack some of your other vertebrae!

also — find hamstring and quad exercises that work for you!! they’ll help stretch your back out over time

woa ! i never thought i’d crack my back again lol.

Wow that is an intense surgery.. I have an L5 - S1 failed lumbar fusion surgery… but trying to stretch the hip muscles as well as hamstrings will help.. yoga helps me.. a light cobra stretch seems counter intuitive but it is actually better for your discs ( this being said as not a medical profession) if your doc as cleared you, I would try this. Also try to really strengthen core muscles because they hold that area together so the stronger your core, the better off you should be. Have you began physical therapy yet?

I am not sure where you are in your journey but I know they didn’t want me do anything much until I was cleared for physical therapy