Training with back problems

I am just getting out of 3 months of PT for a disk problem. I have not herniated my disk. My phys therapist says that I have narrowly avoided herniated it with good technique, but the years of abuse and compression have done some serious damage.
She told me that I need to make some life-long changes to avoid too much compression, or it will rupture.

I have been able to make some good modifications for everything but shoulder work.

Any ideas?

Hi!Concentrate on pull-ups, @ instead of weights use recistance tubing