I feel your pain.

I'm 60yo, 30 years ago I ruptured l4/l5 doing multiple stupid things (also have scoliosis). I deserve what I got. Never stopped playing sports and being an idiot. Occasionally totally disabling pain/discomfort. In tears unable to get off the floor for hours. Trips to the ER. Right foot has been asleep for 15 years. Years ago met top two back surgeons at two major hospitals in Baltimore. Both were adamant about no surgery. If PT, massage, chiropractor, exercises work to get me walking and out of pain, then keep doing those things that keep you right. Then just modify whatever behavoiur that will get you in trouble.

I can bike 40 miles, but can't carry a case of beer up the steps in my house.

Good luck, relax, your back has been abused for 50 years, treat it nice for a few weeks and see how it responds.