Always get a 2nd opinion and look to specialists in different fields. I have an L5/S1 herniation and the 1st spine doctor I saw recommended a lumbar microdiscectomy.
He looked through my medical insurance plan and seemed to raise an eyebrow after telling me that my cover was really good and I actually should get it done within a week. He didn't speak to me frankly about the risks and telling me I'd recover in a month and resume as normal and told me with certainty that it was the best solution.
When I spoke to other specialists, including physios and other doctors, they all told me to try rehabbing first. I'll be blunt, HK is driven by money. People here, will see the dollar signs before they see the person. Surgery could help, but it's like saying if you're overweight then liposuction will make you lose weight, but is that what you want?
Would you not rather try to exercise and eat better to lose the weight so you address the underlying issues?
Try to work out what caused the issue. If it's from the gym, then at your form and try to correct the inadequacies, but be honest with yourself. I've been training for many years and trainers have even come up to me to talk about what exercises I do and I've been offered roles to be a PT. However, pretty much everyday, I go online and read or watch videos to learn more and I can see where I was going wrong, then I go back to square one and build upwards once again.
Look at everything from your movements, any neglected muscles, the way you sit, the way you sleep, even what you eat. Figure out what triggers the pain.
For exercises, look up the McGill big 3, bridges, wall-sits, Palloff presses, Roman chairs (to neutral) and anything that safely works your posterior chain (e.g. RDLs over conventional deadlifts).
Safe recovery and all the best!