learn yoga, then do it.
drink more water, especially before bed as that is when your disks will absorb most of it.
get an xray to make sure there is no misalignment or deteriorating disks.
getting thrown on the floor is not massage and in fact, you could be doing more damage and eventually that could lead to no martial practice for you at all.
better safe than sorry.
working out is the architect, rest is the builder.