What exercises should i do and what should i avoid for a herniated lower liimbar disc?

Depends: This can depend on how the disc herniated. In general, you want to avoid any one position too long except a fetal one. Twisting & bending could make you feel worse. Avoiding rowing, raquet sports and golf as well as weight lifting especially squats & dead lifts would be prudent. Generally, cardiovascular exercises & stretching should be ok but check to see which may aggravate your symptoms.

Lumbar disc : Any exercise that strengthens your para spinal muscles and abdominal musculature: the core. Stay away from heavy squats. Avoid heavy lifting and anything that really bothers your back.