I'm in my mid 40s and have dealt with regular relapses of serious back spasms and pain caused by bulged discs in the L5/S1 and L4/L5 locations (2 lowest discs in the spine) confirmed by MRI. Fortunately no herniations yet.

What has finally helped me the most, which I had neglected greatly in the past, was getting things aligned properly using the McKenzie method of self treatment and then once the acute pain had passed, working hard on my core strength with front and side planking exercises and glute bridges once a day. Also sitting less during the day. Sitting weakens core and glutes fast.

Prior I had been trying decompression methods (hanging harness, back block method etc), which would cause temporary relief but no permanent fix) and also a lot of stretching, which also helped with temporary relief but no permanent fix.

So getting that inner core muscle corsetry stronger has helped me the most.