I herniated L4-L5 disc about 18 months ago, but also endplate fracture in the L5 vertebra. I believe this endplate fracture is making my spine extremely intolerant to compression. So unfortunately McGill’s big 3 are actually causing more pain. I remember reading that your spine also had several endplate fractures. How long do they take to heal and were you able to do the McGill big 3 during that healing process? Other than moving in a pristine fashion, any other suggestions to speed up the healing process?
Thank you for your answer
I feel your pain. Here is a little bit of insight as to what I suggest you read first:
And As far as more reading material as I already know you have read LBD and BM but you need to read a couple more books as I give a lot of material as to what I did to help me make a comeback: https://www.powerrackstrength.com/product/1020life-secondedition/
This book is certainly not just about performance: https://www.powerrackstrength.com/product/ultimate-back-fitness-and-performance-6th-edition-2017/
As far as your specific questions, most should be answered in those articles: