Im 23 and very athletic.
Had my discectomy about 8 weeks ago because the hernitation was too big to deal with it by PT(it was about 10mm x 23mm)
Since week 5 i think im 100% pain free. That means no horrible sciatica, no stiffness, nothing that causes pain
Since week 2 post op i was doing PT and as far for now the results are very good.
I can sit for 1,5h without any pain, can go throught all day of college classes etc and just feel week on my back are but still NO PAIN.
I can bend/twist with no pain, can almost touch my feet on straight leg.
Doing core exercises 3-4 times a week. They includes things like planks,bridges, bodyweight squats and since last week started little bit of strenght training in the gym using therabands,trx and fitness equipment. Also doing streching for hamstrings,glutes and calves couple times a week and twice a week going to aquafitness classes.
I feel like i can do anything but im also very carefull for now, i dont run or lift heavy weights. Keeping my back straight all the time.
still have little bulge on l4-l5 but without nerve compression and i think it wouldn't be a problem in a future if i keep my core in good condition.
Looking after bar training soon, like pullups etc.
So for young people who have this problem i would say it is possible to have good outcome and feel normal again