Hi Spiney Friends, It's been since December 2010 since I last checked in. Things are going well. I'm about one month short of my one year post-op date and I would say I'm at around 95% most of the time. Currently having a muscle spasam that has lasted about 3 weeks, same one I had at 5 months post-op, so at lease it's the same and I know what it is thank goodness. It's nagging, but nothing like the pain before the surgery. My surgeon has encouraged me to try new exercises to strength my back. Last week it was Yoga, once a week a fast power walk for one hour, I go to the gym to do cardio and light weight lifting 3 times a week and was actually thinking of trying ZUMBA. But that may be a little advanced for me. I pray each day for continued recovery and good back health. At 48 years old, you wake up with some aches and pains, but hopefully not in the back region so much. For the first time in a very long time, I took the bus into NYC and waked probably 20 blocks to a museum and then stood for another one hour looking at the exhibit and then went to lunch, took many, many stairs to the subway and the bus home. My back was good, but very tired. I iced it and went to bed early, and woke up with no ill side effects. It so nice to do some things you haven't done in a long time and realize how much you missed it. I wish everyone good health, less pain and a great spring. Warmest Regards to all my friends and thank you for your support. Best, MEL V.