Recovery: Discuss

What do you implement into your schedule for recovery? How often?

Basically i have 3 prolapsing discs, my doc wants me to ice my back 20min an hour for 4 hours a night - im not home 4 hours before bed & i dont have time (i go from work to train, training home, eat, prepare for next day & hit the sack - however, these are a few things i do do:

- warmup with dynamic stretches (as per magnificent mobility)
- static stretch post-workout (as per Gracie stretch routine in Supoerfit)
- nightly cold bath
- weekly massage (housemate is a massuer)
- sauna session once a week

stretch, rest, and water