I ruptured my L4-S1 discs a couple of years ago and have had almost a whole year of resting and slowly doing core rehab exercises. I have pretty much lost all my strength over time and i feel and look like a fucking piece of shit.
Nevertheless, i feel its time to start working out properly again with deadlifts and squats. So im wondering if anyone knows any good strengthening exercises i can begin with before i go and fuck myself up again. My hamstrings are also tight as hell, how crucial is it to stretch them to prevent injury?