Do you have any tips working with lowerback hernias? I've got 4 of them :D. I can workout tho altho I need to be very carefull with my lower back. I've just started squatting again after 10 years. 30KG max at the moment but I go as low as possible.

Is there a exercise prior to deadlifting to strenghten the back a bit more? I`m more of a technique guy so heavy weights is not my priority.