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@adroit
This happened to me five years ago. I am now more or less back to normal. At least my back is.
I was completed wrecked after it happened, mentally and physically, I could do almost nothing, and I became incredibly depressed.
I would recommend two things, one is lateral pull down exercise, which I joined a gym specifically for. I started really light and within two years could lift the whole stack as my back and everything connected became so strong.
I also recommend swimming, In fact I can't recommend swimming enough, it has become a really important exercise for me. It allows me to do all sorts of stuff based on the fitness and general conditioning it has given me, so whereas even three years ago I felt extremely restricted now I am better able to do stuff than I have been since my mid twenties.
In the early days I had a monthly trip to an osteopath too to ensure everything was in balance.
So be patient, work at it every day and you will in the not too distant future have it all back and then some!