20th session in the gym. Talked to my trainer right away. Let him know my back is improving, but not to the point that I'm going to do any type of running, jumping, or weight lifting this week. Did a repeat of last week Wednesday. All bodyweight movements. Placed a big emphasis on doing hip, glute activation, and bodyweight lunges. By the time I was done I was in the gym for an hour. Broke a light sweat. Call it a rate of perceived effort of 3 or 4. Felt good. Like my body was primed and moving better. When I did go to the chiropractor two hours later got a full assessment. Ruled out nerve damage right away which is really nice. Always a good relief for me. I just don't know with the spine you hear horror stories. Like, I heard, this is a side tangent, there's this weird thing that can happen to people when they go surfing for the first time. They become partially paralyzed because they're shoulder motion from swimming in the water pinches a nerve. Anyway, I don't want to mess with nerves. It really is important to me to have an expert look at it. The takeaway for me was my QL muscle, the quadratus lumborum, is this deep muscle that runs across your lower back. For me, it's all roped up. It's tight, really restricting a lot a movement. Made an adjustment today. Going to be back to the chiropractor on Friday, then follow up with a Monday check-in. Theme this week is continue to recovery. Tomorrow I'll describe a little more what I was given as basically homework to make sure I'm getting more mobility in my spine. Looking forward to resting this week and staying on a path of recovery.