I’m in the same boat, so can really empathise with all those others in a similar situation.
I do a series of physio-taught core muscle exercises on a regular basis. It keeps my condition in check, but - from time to time - I do something stupid without thinking and, ping, I’m back in the land of pain and pills.
My wife took a small video of me during one episode to serve as a reminder never to go there again. It actually helps me to watch it when all is OK!