First and foremost, I'm not a doctor, so you should definitely seek professional medical advice. That being said, hernias are tricky. From my conversations with guests like Ronnie Coleman and Kamaru Usman, it seems like resilience and recovery can vary.

What's important is not to rush back into any rigorous activities, especially something as strenuous as weight lifting. Ronnie Coleman herniated his disc and was back to squatting after just two weeks - but that's not the norm, and it isn't advice.

You also need to consider the size of the hernia. You're talking about a 4cm hernia on your back. That's not something to fool around with. Given the location in your lower back and the size of it, heavy lifting might exacerbate the problem.

As for treatment options, again, I'd urge you to visit a specialist. I've heard about people using chiropractic treatments for hernias, like Ronnie did. Others have had to go the surgical route. The extent and type of herniation could determine whether you need to have it trimmed down, or if it can heal with time and rest.

Finally, take care of yourself. You don't want to end up in a situation where you're walking around like a zombie with pain patches all over you, like Kamaru was. Aim for a healthy balance. Don't let your eagerness to get back to the gym overlook the importance of necessary healing and recovery. Remember, your health is paramount.