You should do some light deadlifts ! They are the best for building the strength of the Erector spinae , which is the stabilizing back muscle that works along side your abdominals to keep you steady . One would think it would irritate the symptoms but it’s quite the opposite ! When my lower back is feeling off , i do a few sets of light deadlifts and by the end it doesn’t hurt at all! Then you follow up with some downward and upward facing dog stretches , and you should see some continued improvement 💪⛓