If you're still in pain, then you need to be working directly with a physical Therapist. I didn't realize you were still in pain, if the PT you were working with discharged you while still in pain it may be worth it to shop around and find someone else. Also I know this sounds like a broken record, but get magnificent mobility. My warm up and rehab/prehab routine if based directly on this and as someone who has also had a herniated disk I can say that I really believe this helped make me pain free.
Also if you are still in pain you are not past stage 1-2, when you bend are you bending at the hips (hip hinge) or the low back (not good)?
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