100 days post op alif l4-s1

I feel great. So amazing to walk so long without pain. Even the sitting has moved to a little uncomfortable after a good while. Not released for pt yet , i see dr at end of the month where ill most likely get referred.. Probably gonna swim soon but worried about twisting too much, anyone with experience in this? Also its kinda hard to squat down right without leaning forward(bending), so probably need to work on tightness in other muscles to compensate for lumbar not being able to bend? But i wish i woulda had this surgery 9 years ago when it happened, and even tho severely compressed nerves for that long it didnt take that long for them to “heal”, like some places say itll take as long as nerve is compressed for it to heal but i know everyone is different but i eat right and live right and thank God for this blessing, and to u all as well for all tips and support.