Physical therapists call this, "The McKenzie Method", it's kind of a big deal.

https://www.amazon.com/Treat-Your-Back-Robin-McKenzie/dp/0987650408/ref=sr_1_1?crid=T5W8GQGSY8Z7&keywords=how+to+treat+your+own+back+by+robin+mckenzie&qid=1680269792&sprefix=how+to+treat+your+own+ba%2Caps%2C93&sr=8-1

One very important help is actually knowing what the problem is. I got an MRI (a pain in itself, thanks UHC!) and the doc saw my scoliosis and prescribed a lift in my left shoe. I also maintain core strength and do a lot of stretching. If I get pain, I stop what I'm doing immediately and rest, alternate heat and ice every 15 minutes and take 4 ibuprofen every 4 hours.