Hi Ali, I sympathize with your condition. I had a fall skiing last spring and herniated 3 lumbar discs. I find the best way to exercise is in short doses. I like walking or stationary cycling best, but can also tolerate deep water jogging and aquafit class, if there isn’t too much jumping around. Being in the water, about 75% of the body weight is supported by the water so I am able to exercise a bit longer than while on dry land. I find I cannot tolerate any exercise that increases compressive forces so most training with weights is out. I can tolerate using a Theraband to do some resistance training.
I had always been very athletic and active before my fall and really miss being able to push myself physically.
When I have overdone it and pain flares I get a lot of relief from using an inversion table and from cold laser therapy.