I went through it myself. A solvable task, if you observe all of the above, basically it is to move more (moderately again), strengthen the lower back and abs, drink enough water, and eat right. Well, later I started running and stretching, hanging on the horizontal bar, even lifting weights again, but not very heavy weights and with the correct technique. The main thing is not to despair, this is not a sentence, the main thing is to approach everything reasonably.
Solvable problem. And it is solved by constant physical therapy, healthy nutrition and an active lifestyle. It is necessary to undergo a full examination, get an appointment for exercise therapy, think over a personal training program in the gym or in the pool (you need a high-quality strong muscle corset) and do your whole life, keeping in shape. And also carefully monitor the content of B vitamins, proteins and fibers in the diet, take dietary supplements for cartilage and nervous system. And beware of excessive back strain.