I have the same injury plus a "bubble" on L3-L4. But I do not have any nerve involvment.
On the airplane, tip your pelvis forward so you are sitting on the back of your butt. I sit that way all the time. That will protect the area. Lumbar support is NOT good. It arches your back.
I also stand with my pelvis forward. I can't stand for any period of time without doing that. I'm lucky, my Dr. is into sports medicine. When I injured my back he got me into thereapy right away so I could do one week in the Bahamas in a week. It worked.
It also appears you are using integrated weights. That's good. A weight belt arches the back the wrong way.
I also go to a gym and strengthen my "core" muscles. Multiple crunches on a slant board without arching my back, back strengthening exercises including the paraspinals. Go real easy on the back exercises, if you push it can do more harm that help. I'd recommend using a trainer for at least one session.
On the airplane, tip your pelvis forward so you are sitting on the back of your butt. I sit that way all the time. That will protect the area. Lumbar support is NOT good. It arches your back.
I also stand with my pelvis forward. I can't stand for any period of time without doing that. I'm lucky, my Dr. is into sports medicine. When I injured my back he got me into thereapy right away so I could do one week in the Bahamas in a week. It worked.
It also appears you are using integrated weights. That's good. A weight belt arches the back the wrong way.
I also go to a gym and strengthen my "core" muscles. Multiple crunches on a slant board without arching my back, back strengthening exercises including the paraspinals. Go real easy on the back exercises, if you push it can do more harm that help. I'd recommend using a trainer for at least one session.