I have one and have had it for about three years now.
First doc said I needed surgery. Got a second opinion and the other doc said it wasn't "large" enough to warrant surgery, since I told him it wasn't causing me much discomfort, but I obviously knew something was there.
Second doc said that getting surgery could possibly cause more damage, if anything, and to get in touch with an orthopedic surgeon.
I'm not entirely sure it is a "hernia"--it feels more like a wicked pinched nerve if anything.
Massages have helped, as has supplementation with NGF supps, such as Lion's mane and rhodiola. Working out and building my core has also improved the area.
When I deadlift--granted not a yuge amount--it doesn't cause any pain or trouble. I'm mindful about lifts and strive to be careful with movements and whatnot.
I also found some tutorials online of exercises to help isolate and strengthen the muscles in that area.
When I first had it, pain was noticeable, but I could manage. Since getting back to lifting, and again targeted massages, the pain is minimal. It's mental, in a way, as I know it's there, but there isn't any pain reminder.
Good luck to you. Check out other options, if you can, perhaps you can avoid surgery. I've read many stories about guys getting nerve damage as a result--seems like it caused more problems than anything.