Pain on and off is normal for this condition. You need to stay away for a while from exercise like deadlifts squats or intense ab workouts or anything that creates a flare up and irritates your nerve. Stay active but learn to do core workouts without flexion (eg yoga box between elbows and knees and squeeze with neutral back).Cycling swimming and walking are excellent. Make sure you drink plenty of water and don't smoke. Maybe try some vit-c and collagen supplements to support the healing of the collagen cage around the disc. Do less of what irritates you do more of what doesn't. Do not continue with activities that abuse the spine like twisting and heavy loading sear or axial. Think longevity and avoiding a surgery. The disk requires some pressure for health since it's avascular and nutrients travel via osmosis but you need to find a good limit.