There’s lots of advice here about specific exercises/stretches but you don’t really know what you need until you see a physical therapist. If you have access that should be your first step. Doing random things trying to find what works might even make it worse!
I also found that PT taught me how to recognize hurt (pain) from harm (injury) which stopped me from babying my back when it hurt to the point that it was getting weaker and more vulnerable
plantsplantsplaaants t1_jegis2r wrote
Reply to LPT Request: Anyone have any advice for dealing with lower back pain? by apeprom123
There’s lots of advice here about specific exercises/stretches but you don’t really know what you need until you see a physical therapist. If you have access that should be your first step. Doing random things trying to find what works might even make it worse! I also found that PT taught me how to recognize hurt (pain) from harm (injury) which stopped me from babying my back when it hurt to the point that it was getting weaker and more vulnerable