Suggest you start reading Dr. Stuart McGills work.
I have and l2-l3 disc bulge, l4-5 disc bulge against nerve root and stenosis.
Core work, desensitizing to pain avenues (avoid exercises that aggravate the discs- for now). Goal to is stop micro movements in the spine.
Disc herniations/bulges CAN re absorb
https://www.painscience.com/biblio/at-least-half-of-herniated-discs-spontaneously-de-herniate.html
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3025225/
They’re a plethora of research (didn’t want to sift through all of pub med) that shows you will benefit from other methods other than opting for surgery.
I rehabbed for a year and am now in process of competing in another PL meet come November (last one was two years ago before my injuries
). So, there’s hope.
What I did (worked for me, may not for you) consistently every day to every other day was;
Curl ups
Bird dogs
Dead bugs
Side planks
Ab wheel (look these up to do them correctly, you should have NO extension in the lumbar)
Static bear crawls
Bear crawls
Kb carry (front rack position)
These were progressions, not done all at once.
If I can help at all, you can DM me.
In short:
1) desensitize to pain avenues
2) reduce ALL micro movements in the spine (learn proper bracing)
3) build a strong core on ALL planes