Unless your disk problem is real intense (note what the poster's above wrote), a lot of times ice and rest can be the best thing to get it calmed down. Next, do see a DOCTOR of Physical Therapy...not chiropractor. The D.Pt. understands body mechanics, and, can work with (even using manipulation if need me) to CORRECT the issue(s) that have caused your problem.
If you don't own a foam roll, you should. I constantly tweak my back up, and the foam roll, and ice, can be my best friends.
Stretching can be important, but, most important you need to fix whatever you did to mess your up, and any imbalances. Most times, these things will fix themselves if you avoid the chiropractor and work on rehab.
I know that it might silly, but, if something causes your back to flair...well...don't do that. Pain can be your guide better than most folks here.
Getting, and staying, strong, and flexible, will keep it from happening again, but, D. Pt. can see if you have any imbalances that are causing the issue, or making it worse.