Four weeks into his recovery from microdiscectomy surgery, Justin Thomas has given fans the clearest look yet at his rehabilitation journey—and the message is unmistakable: this comeback won’t be rushed.

The two-time major champion posted a viral Instagram update showing his early-stage rehab routine following his November 2025 procedure at Hospital for Special Surgery in New York. The clip reveals floor-based core work, glute and hamstring activation exercises, and carefully controlled movements that mark the foundation of his comeback.

“Officially 4 weeks since my procedure,” Thomas wrote in his caption. “Was able to start a rehab schedule of 3 days a week last week, with treatment days in between. Nice to have a little something to build on and look forward to each day!”

Thomas detailed his conservative approach, explaining that rehab began with minimal movement and extensive breathing work on the floor while activating his core and firing his glutes and hamstrings. Minor rotation and leg strengthening exercises started just recently.

“A very slow process but have been pleased with the progress so far and continue to take it very conservative and listen to everything I’m feeling body wise,” he added, reinforcing his commitment to long-term durability over rushing back to competition.

The viral clips show Thomas performing foundational movements that most fans wouldn’t associate with elite athletic recovery. He’s seen lying on his back, focusing on controlled breathing patterns while engaging his core muscles. Other segments capture glute activation work and gentle hamstring firing exercises—all performed on the floor with minimal equipment and maximum precision.

This represents what medical professionals call “protective tissue healing,” the critical first phase after microdiscectomy surgery. Thomas is operating under strict rules: no bending, lifting, or twisting. Every movement is deliberate. Every exercise is conservative. The goal isn’t to rebuild strength quickly—it’s to allow the disc to heal properly while maintaining basic muscular engagement.

His three-day-per-week rehab schedule alternates with treatment days, creating a rhythm that balances progress with recovery. The structure gives Thomas “something to build on and look forward to each day,” as he noted—a psychological anchor during what he’s acknowledged is “a very slow process.”

This isn’t Thomas’ first glimpse into his recovery journey. Earlier in December, he opened up about his post-surgery reality, sharing the challenges of adjusting to life after the procedure. The latest viral clip builds on that transparency, offering fans a more detailed look at the physical work required to return to championship form.

The 32-year-old’s current phase focuses on reactivating dormant muscle groups that compensated during months of disc-related discomfort. Before surgery, Thomas dealt with nagging hip and lower-back pain that left him feeling fatigued throughout a 2025 season that included a victory at the RBC Heritage and eight top-10 finishes. He first noticed symptoms before the Masters, initially mistaking the disc issue for a hip problem. An MRI after the Ryder Cup in September revealed the herniated disc.

Over the coming weeks, Thomas will gradually progress to core stabilization, stationary biking, and, eventually, golf-specific movements. Full swings typically don’t begin until weeks 10-12, with complete returns around the 12-16 week mark. But Thomas has made clear he’ll extend that timeline if his body requires it.

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Why Justin Thomas needed surgery and the tournaments he’ll miss

The microdiscectomy removed herniated disc material pressing on nerve roots in Thomas’ lower back. While surgeons suggest a typical three-month return timeline, the world No. 8 has prioritized complete healing over calendar pressure.

Thomas had earlier withdrawn from December’s Skins Game and Hero World Challenge. He’ll miss the start of the 2026 PGA Tour season, beginning with the Sony Open in Hawaii on January 15-18. The American Express, Farmers Insurance Open, and subsequent early-season events likely fall within his conservative recovery window, though he’s set no firm return date.

This marks only the second significant injury absence of Thomas’ career, following a 2019 wrist injury. He enters this recovery still in his prime with 16 PGA Tour wins and two major championships.

When Thomas does return, it will be with a body rebuilt from the ground up, prepared for the long haul rather than a quick appearance. For now, the two-time major champion continues his slow, deliberate march back—one core activation and glute squeeze at a time.