No one here will be able to help you with this unfortunately. A competent PT will determine your “motion preference”, meaning some people get symptom reduction with flexion (or bending) of the lower back and some will get symptom reduction with extension (arching) of the lower back. Everyone is different.
And a word of caution for everyone. Herniated discs are a common finding on lumbar spine MRIs and only sometimes are contributing to symptoms. For the spine specifically, imaging and results and symptoms only rarely coincide. Many of my patients have herniated discs in their lumbar or cervical spine and only a few ever present with lumbar spine disc herniation type pain (meaning they can’t even sit it makes their leg and back pain so bad, cant bend at the waist at all, etc…). So patients with multiple disc herniations will present as a flexion or bending preference to motion - even though in theory, that would make their symptoms worse.
Don’t ever let a clinician begin giving you exercises with a thorough examination that is based only on imaging findings as that is improper and inappropriate care. An exam based on symptom provocation and movement is the only way to go.