I wish I had mod points because you make several very important statements.
To add to your good advise, I'd say that back exercise is also very important for anyone who has already had a back injury. I've slipped a disk three times. The first time was lifting something that was too heavy for me to lift (I did it, but paid for it and continue to pay for it). Now it's weakened in that area, it comes out easier now. My back exercises and stretching help me to reduce the chances of recurring injuries as a result of my now weakened back.
After my first injury, I spoke to my boss and informed him that I would periodically (maybe a couple of times per day) need to slip off to stretch for 10 minutes or so. Several times I'd have co-workers walk into a conference room for an impromptu meeting only to find me laying on the floor stretching my lower back with a towel on my feet. Since they had seen me walk around for a week using a cane, they understood - but the first few times asked if I needed help. I just said, "no thanks, this IS my recovery"