I'm pretty sure I partially hermiated a disc while deadlifting twice. I won't do pause deadlifts anymore because I end up pulling with my back instead of pushing off with my legs. My lower back hurt for a long time, and I couldn't deadlift for at least 2 months
. First week or two z I couldn't even do exercises like lat pulldown because it would flare the back pain.

The McKenzie method is a great PT exercise to help with lower back pain. I started feeling better with a day of starting