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:
- the fractures can take years, the larger ones I have can take up to 10 years to completely heal but I they stopped hurting after a little while I moved better. Initially from time to time I’d get achy during/after lifting even a year or longer after but most of this subsided by 6mo.
- I did the McGill big 3 every day, sometimes 2x a day.
- Aside you reading ALL of the material suggested above – walking daily and having a good balance of walking, sitting and standing. How about when you ride the car, you need the back support, which we sell here but you could also use a blanked or hoodie which I don’t really suggest.
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Brian is a world-class powerlifter with over two decades of elite and pro-level powerlifting under his belt. Coming back from a devastating back injury in 2012 that broke multiple bones and that most experts said he would never recover from, he has returned to the pinnacle of world-class lifting (while 100% pain and symptom-free) and is now dedicated to helping others avoid the same mistakes that he made in the past through private and group coaching in Jacksonville, FL.
Brian’s impressive recovery has given him the opportunity to teach and deliver talks to physical therapists, chiropractors, medical doctors, professional strength & conditioning coaches and experts from all facets of sport, on how to avoid injury, while building anti-fragile strength and resilience in athletes.