I've so been there, done that.
I can think of a recent incident in which I was helping someone change a flat tire. 10 minutes of sweat and work that "pulls" like that is all it takes.
Working out, I try to be careful, but I also try for some lower end weight lifting. For the chest, just straigh push-ups, and low end weights for the arms. Some crunches to help stregnthen the core and moderate cardio (I have to be very careful here to as low-moderate cardio is usually fine but even something like running 2 or 3 miles, instead of power walking it = PAIN).
I am sorry for your pain and can completely relate. I like to not feel helpless and well I'm 32 so I like to consider myself mobile. Then of course I over do it and realize that the pain meds have their limitations and that my crushed disc is not something most 32 year olds would have.
MRI revealed disc bulge and test injections revealed RA. Radio Freq procedures helped for months, but pain is up and im having the procedure done again. Currently on 75 mgs of Nucynta (tapentadol - A MOR + NRI) 2 to 3 time per day and Soma 350 as needed.