I still strongly advise you to consult with a qualified medical professional before beginning any weight lifting program, especially if you have a previous lower back injury. That being said, there are some general guidelines you can follow to help prevent further injury and promote healing:

- Focus on form: Proper form is crucial to avoid further injury. Start with light weights and focus on perfecting your form before increasing the weight.
- Avoid exercises that put stress on your lower back: Some exercises, like deadlifts and squats, can put a lot of stress on your lower back. You should avoid these exercises or modify them to reduce the strain on your lower back.
- Use machines: Machines can help you lift weights without having to worry about balancing the weight or using your lower back to stabilize yourself.
- Start with isolation exercises: Isolation exercises target specific muscles and can help you build strength without putting too much strain on your lower back. Examples of isolation exercises include bicep curls, tricep extensions, and leg curls.
- Gradually increase the weight: Once you have mastered proper form and feel comfortable with the exercises, gradually increase the weight. Don't try to lift too heavy too soon.
- Stretch and warm up: Stretching and warming up can help prevent injury and loosen up your muscles. Make sure to stretch your lower back and legs before and after your workout.

Remember to listen to your body and stop if you experience any pain or discomfort. It's always better to err on the side of caution when it comes to injury prevention.
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