I have had two lumbar laminectomys l5-s1 11 years ago l4-l5 8 years ago
In no particular order...
Walk as soon as you can, get 250 steps every hour
Get off pain pills as quick as you can
If you are overweight, lose weight until you are not obese, better to be “normal”
Request and do physical therapy
Try pilates (personal instruction with a certified instructor)
Try yoga (Iyengar)
Lift weights
Do cardio (30min a day)
Try an inversion table
Swim
Figure out what foods give you inflammation and stop eating them
Sleep enough (6.5 hrs at least)
Drink water
Practice mindfulness
The surgery is only the first step to being functional, you will have to work to recover and maintain.
EVERY darn thing you said is absolutely correct and proper.
Swimming is thee best physical therapy there is.