This is an account of my experience and I hope it can help someone likewise. Some details will be left out for obvious reasons. Years ago I was diagnosed (MRI) with L5 & L4 moderate disc degeneration and spinal stenosis. A common area that many people deal with some type issue with. It was an aggrivating issue for years but manageable. A couple more years later it started to get serious with numbness and weakening in the legs ect ect. Picture painted.
This condition can be surgically repaired but with a mixed bag of guarantees. I went through epidurals and "physical therapy" with some good relief from shots but in my opinion the therapy was ineffective because it did not target core, abs, hamstrings or muscles that support our very important---spine. After already having experienced spine fusion prior to this in a different area I was in desperation of a solution because meds were of no help now either.
I know everyone has their own set of circumstances but here is how I got strength and stability back before AAS.
I cant stress more that a medicine ball is your most helpful piece of equipment in the beginning. Remember pain is good to a certain degree. NO HOMO TO ALL THIS
1) Place medicine ball under your back and roll back and forth. This is a great exercise as you advance also. Time periods will lengthen and you will notice even your abs will be sore balancing and keeping your torso level. I began and ended my recovery workout this way. It sounds pansy as hell until your working through an injury like this.
2) Back on the floor minor leg lifts 6-10" off the ground rotating legs and holding 30 secs if possible. In the beginning both feet at once was to painful.
3) No traditional sit ups. Your not shooting the next Rocky movie. Crunches....yes head no farther than 6" curled off floor and bringing knees perpendicular or a few degrees past waist. Time holding and extending once again pain based level. Be smart. Once again your building yourself back to a normal state. Dont worry....those 45lb plates got it coming later.
4) Bench reverse sit ups. This exercise is in the intermediate part of recovery. I always found straightening to far was counter productive. High reps 20 or more also.
5) Ab crunch/hammer machine---very easy with no weight. Add small weights even if its 10lbs at a time.
Are you ready for weights? How has your progress looked? Do you feel confident it's smart to move on? Good.
Lets find out. For me as I increased weights on the first 5 exercises I knew I had made great progress yet this was over a 10 month period. Remember this is a marathon, not a sprint.
SQUATS- yep its time. I literally started with the bar doing reps of 15. Just getting used to the exercise and listening to what my back was saying. Then adding weights and consistently staying there for a week or two and assessing.
Here I am years later with a back that requires no epidurals, meds or more importantly surgery. Yes the heating pad is still in my arsenal but hell, I'm older and I live in the gym now. Helluva outcome if you ask me.
Fellow lifters I hope this helps at least 1 of you and I am highly appreciative of what this site has done for me.

Fangsharp