Activity and Tylenol 3s. My dad had chronic lumbar pain.
I think the shock of car accidents are shite for spines/discs. Mine has never been the same since & I am pretty strong/active.
Physio helps to get things back in alignment I find. Cheaper than those shots, but you need someone good. Can be hard to find; ask around if you haven't yet or travel if you must.
Do you walk at least 30 min a day? Figure you do w/your dogs, but if not, do it. I've read that lumbar osteo is more rapid for women that have had chronic injury to their backs. Keep moving.
Take it easy girl.
Second thoughts can generally be amended with judicious action; injudicious actions can seldom be recovered with second thoughts.
--Cyteen by C.J.Cherryh