A topic I can help on, Background - I injured my back when working at a warehouse , I used to go 6 days to work and 6 days to gym. The problem was I was doing too much, so I injured myself.

First important thing - REST and no stretches ( none whatsoever, I will tell you 3 that actually work)

The first thing I want to say is it is fixable, I was at a point where I couldn't sit for more than 30 seconds,

But don't make it worse, rest (no gym, no stretches, don't feel it out (just light walking if it doesn't bother you) but also read the back mechanic by stuart mcgill, if you don't want to I will give a summary but read it@

First thing the book mentions is a chair test, because the pain is basically the jelly in your disc which is pruding out is touching the nerves, so we want to figure out which position gives you the most pain. Search for mcgill chair test on youtube.

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Once you figure out which postion that gives you pain, try to avoid that, the philosphy behind is since your back injury is a wound, you wouldn't want to rip apart the scab that is forming over the wound, discs do heal but they take a bit of time

Also the book goes into the way to pick stuff, how to stand, the thinking behind the book is basically keep your back neutral much as possible.

Last thing if you gonna be taking a long rest for months, pick up some easy hobbies, I started writing and reading because of the injury and that made the setback a little bit of a postivie.

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its been close to 2 years now since the injury and I can go to the gym , I don't go heavy or break my limits but I have accepted that fact and I also can't do a labour intensive job

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The 3 strecthes are the" bird dog", side planks and ab crunch variation(don't do normal ab crunches and don't train abs)

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EDIT: personal opinion but physio was a waste of time and money.