How to return to the program from an injured state

I have been running different version of Sheiko programming for a while now. Recently had finished a block and was starting another program with my new maxes. During my second week I stupidly decided to do an overload set of rack deadlifts from a bit above my knee and after the whole workout ended up in a lot of pain. A hospital trip later I am now diagnosed with a disc bulge in my L4-5 and a central herniation in my L5-S1 no spinal stenosis and now a week later I feel fine with very minimal instances of a dull discomfort. I have been recommended I follow a lower back protocol by a fellow powerlifted to open up and re-mobilize my back and hips with use of a band on a squat rack. My question is where on my program I should begin to train again? I will obviously be listening to my body and take care not to re-injure as well as prehabing with the protocol. But where should I start and what should I do? Please advise as I don't want to be out of commission for too long

This is the protocol please advise on when and how often to do this https://m.youtube.com/watch?v=1Mkhj0P3Nsw

If you spent a significant time without training I would just restart the program as you would have become detrained and need to start accumulating volume again. It's ok to drop your maxes a bit then increase them to where they were by feel though. This allows you to ease back into train better with less risk of re-injury.

What about the protocol? When and how often should I do it?