I've had back pain intermittently since I was 18 due to an L4/5 disc herniation from poor lifting technique at work. I never rehabilitated properly . Being young meant I was able to lead an active life for a few years but the pain returned and I'm left with degenerated discs at l4/5 and l5/s1.
My advice to all back pain sufferers is to do the following:
1. Read the book "back mechanic"
2. See a McGill trained physio if you can
3. Read the book ultimate back fitness and performance if and when you're interested in getting back to sports
4. For motivation and inspiration, you can also read the gift of injury
I wish I had these resources when I was 18 and committed to the program then. But even as a 32 year old now, these books have saved me and my back. All the recommendations are evidence based. I'm essentially pain free now and look forward to a future with minimal to no pain whatsoever. I rarely take analgesic medications.
I hope these resources help you all the same way they helped me.