I fractured T8 - L2 vertebrae in 2015 with L1 and L2 being the worst at 15-20% compressed. Ever since, I have frequent issues with my back tightening up and restricting my breathing. When this occurs, the same effort (say 200 watts) requires 10-15 higher bpm heart rate. So I go to my local chiropractor and he cracks a few things (seems the issue is more centered around the lower thoracic spine than L1 and L2. 10 minutes later I walk out of there and I can breathe again and my power vs heartrate issue is immediately fixed... for about a week or two before my spine seems to revert to it's old dysfunctional ways again.

Question 1: What quick fix can I do at home to resolve the issue? I'm thinking I may be traveling for a race and I won't have my chiro that understands my issue nearby. I have yet to find any stretches, foam rolling, or other exercises that crack my spine in the same way my chiro can.

Question 2: What can I do to see long term change???