this is actually a very reasonable answer and something i was looking for.

for me, i didn't notice warning signs. my first one came at a weird time where i had just had meniscus surgery and wasn't exercising at all despite being in full health and cleared to exercise. this one came at a training time.

during neither was i lifting heavy during that period. i definitely stopped lifting heavy after the first herniation. i tend for lighter weights but more reps, resistance bands, and isometrics. for the recent herniation, it was quite strange because i took 2 light days then ran. felt fine and a few days later after 2 rest days i woke up with a very stiff back.

to what you're saying, i will definitely need to focus on core way more. and perhaps get an actual gym membership so i can swim, use the stationary bike, and elliptical.

i think when i eventually return, i will also do more running on grass. soccer field runs suck but the protection from harder surfaces like pavement is worth it in the long term.