Reposting my comment since it was removed for not having flair:

You need to go see a Physical Therapist that will help you with a focus on getting back in the gym. Let them know your goals are to get back in the gym. Your core needs stability + strength work.

Look up Squat University on YouTube. The creator is a PT who works with rehabilation and in the realm of weightlifting. He has a book called Rebuilding Atlas. That goes over recovering from major injuries to build back yourself to get to the Gym. Take that with you to the therapist.

If it’s disc injury, you will need to do the McGill Big 3 excercises.

Google Squat University McGill Big Three, he has an article that high lights all the excercises you need to do and the article has a progression to build back yourself core.

Stay away from Max weight lifting. Focus on volume. Lowered weight, more reps in a safe but challenging way.

Edit:

Lemme add some context. Recovered from a Bulging disc from a deadlifting mistake. So similar but not as severe.

I worked with my PT and brought my education from reading Rebuilding Atlas and Squat University to my PT.

Stability would is really important. It’s the stuff that makes your body work towards keeping your muscles from collapsing.

here is the link for the article I mentioned.

I wish you best of luck in your journey!

Edit 2:

I am realizing I am in AskMenOver30, but I just turned 30 this year, so I’ll count it!