So I just found out I have a fracture of my L5 that holds the vertebrae in place

If you've recently discovered an L5 fracture, here are some insights and strategies from Mind Pump that might inform your recovery process and future exercise regimen:

1. Training During Recovery: According to Sal Di Stefano, maintaining muscle mass through resistance training on the uninjured side can be beneficial. This involves continuing to train the side of the body that's not affected by the injury. Studies indicate that working the healthy side can help minimize muscle loss on the injured side. 1

2. Blood Flow Restriction (BFR) Training: This strategy can be used on the injured leg by using significantly lighter weights to still induce muscle activation. This approach may help maintain or even build muscle in the injured area while recovering. BFR is suggested as a part of rehabilitation and has proven effects in traditional resistance contexts 1 .

3. Alternative Surgical Options: If surgery is considered, Dan Clark recounts his experience with disc replacement therapy, which could be an alternative to spinal fusions. Disc replacements generally allow for a faster recovery and can preserve more natural mobility post-surgery 2 . This might be worth discussing with your health provider if surgery is on the table.

4. Post-Rehabilitation Mobility: Once you're cleared from physical therapy, engaging in mobility work targeting the hips, ankles, and feet could help prevent future injury. Using specific mobility programs might be beneficial in maintaining joint health and mobility 1 .

Always consult with your healthcare providers to tailor any recovery plan to your specific needs and medical conditions.