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Back muscle recovery


I had my XLIF & TLIF fusion L3-4 last yr 10/7 and is almost 6 months. My back muscle get pinches whenever I tried to do more and the area around the operation, muscle still sore/hurts when my PT messages my back three times a week.
am I progressing too slow?
three four weeks after the surgery, I was already washing dishes and often I get pinches on my back muscle, so I don't know if this contribute to my back muscle recovery.
what can I do? any suggestions?
I am eating food with protein everyday, a non-smoker also. Lately, toward later of day, when cooking I feel more difficult to stand up straight and I am trying to depend on my core whenever standing already.

I am not having a good time! in addition to my back muscle, I am still trying to get rid of left leg nerve pain.

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