My DH has a herniated disc.
First time he was affected he was down for 3 months. This was 10 years ago. He had Physio, drugs and hydrotherapy.

He is pretty well managed now, and sees a manipulative Physio every month or so for "maintenance", and tries to swim to help his core muscles. Pilates or core exercises have been suggested as good as well.

Basically you want to strengthen the supporting muscles around the injured area, so that there is plenty of support there.

He has has a couple of issues now and then since the original "injury", but has been quicker to recover.

Good luck. Get into your Physio for treatment, and see your GP.