I just recover (it's been 4 weeks and I feel pain free again and squatting and DL again) from a very similar situation to what happened to u, I had a slipped disc @ L4/L5. It happened when I was hitting a Personal Best in Deads and Box Squats and decided to a dumb ass crossfit WOD 2 days after.

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

not very smart and in fact very dangerous but I thought I was bulletproof .. sort of. I was in immense pain and I took 2x 400mg ibuprofen to ease of the pain initially.

I started my rehab phase which lasted 14 weeks where I was going through all of stuart McGills materials - low back disorders, THe ultimate back DVD , Ultimate back - assessment and therapeutic exercise DVD and ultimate back fitness and performance book.

For the 1st 4 weeks - I avoided all extension exercises that place the pelvis in an excessive anterior tilt (for e.g. military presses). I change to full body 3 days - take out squats and deads and focus one what I can do like heavy lunges, bulgarian split squat

I do foam roll everyday (full body) and warm up dynamically and static stretch whenever I am free

Foam Rolling:

IT Band/Tensor Fascia Latae
Quads
Hip Flexors
Hamstrings
Adductors
Thoracic Extension
Lats
Piriformis/Glutes (tennis ball)
Calves/Peroneals (tennis ball)
Infraspinatus/Posterior Capsule (tennis ball)

Dynamic Warm-Up:

Supine Bridge
Quadruped Extension-Rotation
Split Stance Adductor Mobilizations
Prone Hips Flexed Rocking
Wall Hip Flexor Mobilization
High Knee Walks
Reverse Lunge w/ Posterolateral Reach
Walking Spiderman
Scapular Wall Slides

Static Stretching:

Wall Hip Flexor Stretch
Lying Knee-to-Knee
Phase 2 (4 Weeks)

I do add more static stretches and advance my dynamic stretches for e.g. supine bridge to one leg supine bridge. At this point I contacted eric cressey and did a one-off one hour phone consultation. It was very expensive but It was one of the best phone call I've ever made in my life.

I still train 3 days a week and 2 GPP/recovery days

Phase 3 (6 weeks)

I do add more static stretches and advance my dynamic stretches even further.

I train 4 days a week (ME Upper, DE lower, DE upper, ME lower). @ this point the pain has subsided a lot. and I do start my john bott's squat rehab program done every other day

A few key points I learnt from Eric and Stuart McGill was
1) Stretch and focus on hip flexors and hamstring
2) More core stability work - planks , mcGill situps, McGill Big 4, single arm DB/KB Carry.
3) Visit a chiropractor that performs a technique called flexion distraction. This technique will distract/stretch the area of dysfunction and relieve the pain tremendously
4) Strengthen ur glutes and lower back by doing reverse hyper and GHR. Of course the accesibility to a reverse hyper is virtually impossible here. I do use ankle weights and lie myself on my high table and do the exercise accordingly.
5) Focus on what U can do, I do focus on getting awesome at the pullups, dips, bench, single leg work.

Hope it helps. And you need to be very very patient, I had to forgo playing basketballs with my mates for the entire period. I had my MRI two weeks ago and everything is finally in full swing again.