The main problem with the shot is that it allows you to carry on as if you don't have an injury, which in the long run can be bad. What kept me sane was swimming or mostly kickboarding when i first started, keeping on your feet is the best thing for a bad lower back and doing stretches, mostly aimed at hamstrings.

I did see multiple specialists, but because of my age (early 20s at the time) they didn't want to do anything other than physio. I'm now 29 and took up triathlon 2 years ago, the road bike still gives me a bit of grief but i find i ride the TT position for hours on end pain free.