[RWebb]

you need to have high-resolution MRIs evaluated by a specialist before doing anything - the imaging center will likely say "lotsa Teslas - get your Teslas here!" or some such, but rely on your MD

paragraphs would help with the post, but I am not clear on whether the doctor is your PCP or a back specialist, such as a surgeon - if the former ask for a referral to a specialist

in general there are many reasons for back pain, and two are a disc that has slipped or just muscular "sprains" or "strains" etc. - some causes are much more serious than others, and the complaint of pain in the leg may be a clue

Background: - the human back is not a "well-designed" structure and natural selection does not necessarily function to make organisms happy campers

the back is also a very complex structure and modern life exacerbates problems in the "design" -- hence pain is very common

sitting in a chair working on a computer or on the couch watching a boring AFC smackdown are not good for your back - if you indulge in such behaviors, it is best to get up and move around every 20 minutes or so

lots of evidence supports frequent walking

typical workout regimes are not the best help for your back and power lifts are maybe the worst

you have different types of muscles in your body, and the way to strengthen the ones for your back are long, slow exercises - tai chi is good (unless it is the hand waving BS in Celebrex commercials), and so are some types of yoga

I saw pilates mentioned above, and it seems like a good idea but I don't know anything about it.

Beyond specific exercises, the best ways to avoid back pain are to avoid obesity, and especially to avoid middle-age and old age.