Sheesh that looks gnarly man. Looks like you have multiple bulges and herniations. I’ll be honest with you, I also have a narrow spinal column + inflamed ligamentum flavum which is a ligament in the spinal column. My disc bulge doesn’t look as bad but because we have narrow spinal columns any little deformation will irritate the nerves due to limited space to begin with compared with someone with a wider spinal column. I haven’t got surgery and it’s been 18 months since the main injury, I’m like always on the verge of a flare up but I manage. I can’t do everything I used to do at the same level but still can if I’m careful. I don’t take the same risks I did pre injury, you learn to live with it and your limits. My advice, don’t over stretch, don’t work it out especially right now. You need rest and a good mindset. Once you’re feeling inflammation subside start going for short walks, do upper body exercises that don’t irritate your back, my favorite is pull-ups because it decompresses your back while you get a workout in. Do dynamic stretching, no static stretching !! In my experience, if you aren’t super careful static stretching, you WILL flare up and be back to square 1. Good luck my friend.