Got in the pool today. It was really nice. Went over my lunch break and swam 5 laps. Super short, just 10-15 minutes in the water. Felt like the right amount. Didn't push for any type of intensity. Rate of perceived effort like a 1 or 2. Really nice to move around in the water. Tonight took some time to do what I was told by the chiropractor which is prone press-ups. If you have any background in yoga, I'd describe it as sphinx pose. You've got your forearms underneath you. You're not pressing up. You're just holding that. Moving along your spine. It's a subtle motion, but definitely isolated to the back. After that I put my head down and laying on my stomach did glute activation where you're lifting your back leg up and doing that for 15 reps each side. After I got done I iced it. Things are feeling better. Going to get in with the chiropractor tomorrow and keep at this. With getting in the gym tomorrow same thing. Going to be a light, light active recovery. Really want to emphasize doing the movements in a way that promotes healing and mobility. When I look after tomorrow and check in with how I feel, I'll ask the chiropractor for what the recommended path is for how to progress. I'm leaning toward maybe the next two weeks not really scaling up or doing any type of intensity that would require twisting or bending, but progressively getting back to this.