Hello,
I have had ONE disc herniated in the past. It was bad enough that my reputable orthopaedic surgeon told me that I would end up in a wheelchair if I ever lifted weights again.
After a while of not training though, I was feeling rotten and the pain was still nagging at my lower back. So I decided to go to the gym and do some stretching, maybe some chest and some pulldowns. I figured doing some flat DB pressing and some pulldowns couldn't hurt. Well the pain gradually diminished to nothingness. I was very careful to go VERY easy on the overhead pressing movements, and it took months before I even squatted or deadlifted 135. A few times I took breaks from training and the pain returned. I got back into it and the pain went away.
A couple years later, I was deadlifting 405 with a belt. How's that for a guy headed for a wheelchair?
In the process, I developed an exercise, which stretches the lower spine and reinforces the lumbar erectors at the same time: