Ive been part of this site for a looong time. Never felt urged to post until now though.
First. We have essentially the same injury. (I also had a 'scotty dog bone fracture or some shit…dunno). It does suck. But feel lucky you havent experienced the ‘lighting bolts’ down your legs…and if you have…we have a unique experience in riding the lighting. Anways…
So this is what I will say/advise. AFTER incurring this injury I was able to play for 3 years in the National Football League. AFTER this injury AND playing in the NFL…I began building my body up. Since about 05 I have put on 40-45 lbs. Good weight too…not like the guys on permabulk. Ive done it with consistent heavy weights and if feeling a bit down, I back off the weight and increase my volume. I keep my diet pretty tight.
Does my back sometimes hurt/get sore/suck? Yes. No bullshit. It does…but only sometimes. Especially when deadlifting heavy…yeah, my L4/L5 tell me it wasnt an awesome idea. But you know what…in a day or so, Im good as new…check that, Im usually better than new.
So I guess my advice is to work around your limitations…work until your body says ‘Meh’. Then back off slightly.
I’ll tell ya. At first, I couldnt do what I currently do. But through training, stretching (will get to this) and really working on strengthening my lower back muscles, along with my core in general.
As for the stretching. The number one thing Ive noticed is this. Stand straight up with your feet together. Now put one foot out to the side with heels still together so they make an ‘L’ below you. Now bend over with straight knees and try to touch the straight foot. It completely pulls on ‘the spot’. It feels incredible.
To add to this…try hanging upside down sometime.
This is just my own personal stuff that has worked around what we share.
Good luck Brah.
OP, do this.