Back Stretches (Physical Therapy) 1:00:00 
Physical therapy at Riddle. Started with 10 minutes of resting on a heating pad, which felt GREAT. Did the full routine of my usual back stretches, with her watching me and making sure I was doing them right, and then she introduced 3 new exercises involving lumbar stabilization using the pelvic tilt (flatten the back and press your belly button to the floor using your stomach muscles / butt.)
To be done 1x day, all lying on back, 10x each:
Band around top of knees - do pelvic tilt, then pull knees apart for 5 seconds. release abs.
Pillow squeeze - pelvic tilt, squeeze pillow and hold 5 secs. release abs.
Trunk stability - pelvic tilt, raise locked leg 10" from floor for 5 secs. Do each leg 10x each.
Somehow this all took an hour! We also talked about NOT walking through the pain, which is what I have been doing. Thinks I could cause more damage / set myself back farther that way. Am unclear as to whether I can cause permanent nerve damage by walking through the pain.
She wants me to try biking and swimming to get my cardio.
I am also researching anti-inflammatory diets and will be cooking up a bunch of delicious healthy things tonight: salmon, bok choy, shiitake mushrooms, brown rice, etc. Not too far away from what I normally eat but trying to get some diversity and spice in there (turmeric, garlic, ginger.)
I think I probably should NOT compete this weekend at the A Meet (DUH) but possibly drive Dad, help out with registration/finish if I'm up to it, take pics for the Briar Patch, etc. I'm so bummed because I've been looking forward to this event for SO long!! I'm sure it's going to be fantastic.