I had serious back surgery back in the early 90's where I even needed to learn to walk again so I feel your pain. A lot of LP says makes good scenes with Pilates coming out top.

I now go monthly to a Chiropractor, but that is down to what suits you as an individual but would be careful with mixing Chiro/Physio/Sports massage as they might conflict against each other.

I still have bad spasms which can literally put me in bed for a week but the main advise I ever received was don't stop doing what you want to do when you can and try and stay mobile.

I play golf several times a week when I can and get off skiing a couple of times a year.

When it hurts give it rest, when it doesn't crack on.

Swear by a tens machine and keep your wallet out of your back pocket.