I am 32 and had two microdisectomies in l4/l5 and just 3 months ago in l5/s1. Those surgeries were emergency surgeries cause my nerves were severely involved. Just before and after the surgeries I did a lot of sport, wen to the gym and tried everything from mobility over stretching to calisthenics but nothing helped. I have a super tight QL and my back hurts in bed while turning. And I still cannot bend over without holding on to my legs. Super frustrated and no idea what else can help me.😢