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Andy, a bit of advice for the time after you get better. Most of those spinal injuries happen because of the weak back and stomach muscles that are not supporting the spine enough. See a physio, get some back and core stretching and strengthening exercises and just make them a part of your routine. It will solve 99% of your problems (unless the injury is already gone too far).
Also there are particular movements that cause the problem. Learn them and avoid them. The spine can take lots of load when straight but not so much when bent. You probably know that bending your knees when lifting will keep the spine straight. So will rolling to your side before getting out of the bed. Don't cross your legs when you are sitting down. A family member used to get sciatica pain every few weeks while putting socks on in the morning until they started to lay down on their backs to put the socks on. Those little habits may sound trivial but help in the long run.
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