The back is a complex tapestry of muscle and bone, and if you don't use muscles they tend to get weaker so if you're not using your back then the muscles in it can start to atrophy and weaken. Once a disc slips out of place it can be really hard to recover, so the moment you start feeling back pain, you should use that information to start making changes.

To condition or strengthen the muscles that hold your back together, there's a few simple exercises you can do. One is to lay flat on the ground with your face down and then to pull your head legs and arms up, by contracting your back, and then relaxing back to the ground. A few of these will help work the muscles surrounding your spine but you should also try other core exercises, like crunches, and sidekicks. Lastly, it is important to remember that it is much better for your health to practice a little bit frequently, then do exercise really hard infrequently. Because your body uses hormones to communicate, so in a way it's really about increasing the level of growth and regeneration based hormones. Working really hard can actually damage your body, it is much more important to have a healthy lifestyle.