After fighting symptoms on and off for 2 years now I have done a lot of research on the topic.
The #1 thing I learned is virtually everyone past age 40 has at least one disc that will show on an MRI as herniated, and US doctors are really quick to cut on you with outcomes that borderline on tragic for later quality of life.
This is more an alarmist writing on the topic, but it is well sourced and referenced with lots of peer reviewed studies.
https://www.painscience.com/articles/mri-and-x-ray-almost-useless-for-back-pain.phpI agree with the conclusion that short of literal numbness to the point you can't walk, a MRI is often premature.
Herniated discs/degenerated disks/stenosis are all symptoms of a bigger issue. As others have said core strength is a major factor. The way we sit all day long just leads to muscle imbalances up and down the spine.
Seeing a PT monthly has been a godsend. They are pretty spendy, so make sure insurance is on board.
PT can help diagnose weaker spots in core/back/shoulders and has me doing lots of movement patterns to keep things in check. I'm not 100% (and may never be) but I can see a world where I might be 100% by this summer.
Once you start with a PT they will either have you doing some variation of the McKinsey (Sue me if not spelled right) method if you can tolerate it or will have you doing lighter work to get you there.
I've started every single morning doing a 30s deadhangs and then band resisted press-ups followed by thoracic roll outs. It took me a while to get there. I do the PT core stuff now after any lifting probably 5x a week.
While not a Dr. or PT you have to understand that a disc issue doesn't just magically heal. It will take some active recovery because the discs do not have a high blood flow system to heal it.
Expect this to take at least 6 months, maybe 9 months to feel truly better.