I had a herniated disc and some significant degeneration in the l5s1 area. Very clear on the MRI that that disc was different to all the rest. I am almost 40 and have never had any significant injury like this in all my sporting life. Played soccer growing up through college (I am from England but live in the US now) and then got into endurance sports in my late twenties. I am definately going to need to look after myself better as I recover from this. I was never one to have a good stretching regimen but I know that needs to change. Reading more about pilates and yoga and will need to look after my body a little more than I did previously. Want to be able to play with my kids as they grow up and that is the primary focus rather than any sporting event, although races still have a place in my plans.
I am determined to rehab right and plan long term health wise, do the right things and get healthy again. As you said, its no fun!