Endorsing Back Mechanic as a great book for fixing back issues, at least for my own experience. Referenced a copy after I first threw out my back. Took months of regular McGill exercises to get back to normal (could barely even walk for a week). It was extremely comforting to know that my back pain problems were fixable, and regressions could be solved with more careful adherence to the exercise regime. I am as active as I have ever been 7 years later, and now I understand the warning signs when I have been mistreating my back.

Edit: For the past few years I've also been sitting in a https://qor360.com/ chair when I'm working. I've found I've had fewer warning niggles of incipient back pain during the periods where I regularly sit in this kind of active chair. I could only tolerate it for brief periods at first but the adjustment period was worth working through.