Ep 16: Overcoming Pain, Injury, or Surgery to Build Strength and Recover Quickly

Last year, I went under the knife for a microdiscectomy, a type of minimally invasive spine surgery where a portion of a herniated disc is removed using microsurgical tools. In this episode, I share my story of what happened, how I dealt with low back pain in the context of health and fitness, the surgery and recovery process, and lessons I learned along the way. I hope my story sheds light on some productive ways to think about pain and injury and even inspires you to consider multiple options when faced with a situation like this. Medical Disclaimer One last thing. I am NOT a medical practitioner and am NOT dispensing medical advice in this podcast. Everything I say is my personal opinion and experience. Do NOT use this podcast as medical advice to treat any medical condition. Consult your own physician for any medical issues! Timestamps: 00:00 - Intro 06:18 - Different types of pain 10:18 - Book recommendation for lifters dealing with pain 12:10 - Things to try before considering surgery 13:53 - My surgery process 19:27 - Movement is the key to recovery 20:51 - A surprise surgery two months later 21:48 - One year after back surgery RELATED LINKS Book about dealing with pain through screening and corrective movements: Rebuilding Milo: A Lifter's Guide to Fixing Common Injuries and Building a Strong Foundation for Enhancing Performance (by Dr. Aaron Horschig) Starting Strength article about "pin firing" for elbow tendinopathy: Elbow Tendonitis: How It Occurs and What to Do About It Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram