Lay on my back for about 3 months and became reliant on tramadol and neuropathic pain medication (gabapentin).

I'm still taking the later and I have a sneaking suspicion that it's still keeping some discomfort at bay, it doesn't work for everyone.

Once I felt well, I very slowly returned to the gym, took up swimming on a doctors advice and am even at a point where I do quite light deadlifts and low back exercise (with great care and attention to form). I believe swimming was paramount in my recovering along with a lot of care over my posture and using a McKenzie roll in my car whilst driving.