Similar I ruptured a lumbar disk climbing when I was 25/26. I was also squatting and deadlifting heavy at the time. I went from the strongest time of my life to the weakest where I couldn't even tie my shoes without extreme pain. That lasted about three years where I gradually got better over time.

I feel healthy now and can walk, run, have excellent mobility. No more sciatic pain, some tightness in the lumbar if I'm careless.

I don't squat or deadlift at all anymore and focus more on calisthenics (pullups, pushups). I do a lot of running and it doesn't bother me.

But for those three years, things were dark. I brooded almost every day on my injury.