Sorry to hear about your back, Hope it improves soon
I know how painful and how easy it is to damage your back. Three years ago i bent down to tie up my trainers before going to work, My back Clicked and a pain shot up my back and down my legs ( never felt pain like it) Couldnt move for a week at all, since then i have been in continuous pain and have little feeling in my right leg most of the time, It has also affected my other leg and both my arms. Three years on they still have no idea what i have done!!
I have learnt to adapt my life according to how my back is... is still a lot I can do and I make sure i go for a walk most days even if only round the garden..
Hopefully yours is nothing as severe