$years of suicidal pain, and can not still pick up a gallon of milk. 4 discs with titanium plate

As on a previous posy (as I’m not sure as I’m doing this right, I had neck, and lower back disc replacent with titanium plates, 4 vyears later, the suicidal pain for 3 years is finally abating, and I’d like to start anything to start recovering, streghting, etc.

Here are a couple videos you can start with:

Best of luck!