Too much talk about damage and having to have things done here. What about evidence based answers.
No one seems to have mentioned that disc prolapses resolve, without any intervention, over time. Jensen, Albert et al did a very interesting study a couple of years ago where they Wikipedia reference-linkMRI scanned patients to confirm disc bulges and re-scanned them 14 months later and the majority had fully resolved without any intervention. Interestingly the larger the disc bulge the greater the probability of natural resolution. This includes discs causing nerve root compression.
Next fact: surely qualified therapists recognise that there are plenty of people walking around with disc bulges or severe degenerative change that are not suffering any symptoms and can lead a perfectly active life. Pain is everything, if the patient is not suffering pain (or major neurological compromise) then a disc bulge or degenerative change is of no concern.
If symptoms are resolving then leave well alone, natural recovery is best. Do not have things done to stop you having problems in the future. Treatments are there to get you through a bad episode, not to stop you having problems in the future, and sometimes surgery is the best answer. If anybody has true evidence, not just opinion, regarding interventions that stop flair ups of pain then please let me know.
Standard advice: it is normal to have flair ups of pain, this does not mean you have re-injured your back.
The best advice I can give is to gradually increase physical activity, with common sense. The more physically fit and healthy you are the less likely your back is to cause you problems in the future.
Unfortunately there is a genetic link and some people just are not made for very physical work. So if there is a family history of back problems, from a young age, it may be best to accept that you have to find a less physically demanding career. But remaining physically fit is still important. I hope you continue to recover and are able to return to normal activities as soon as possible without fear of "injury".