[ZeroGravitas]

I recommend McGill's Back Mechanic book, which is an end-user focused distillation of his academic work.

It suggests simple tests to discover exactly where your pain is coming from and then appropriate exercises to mechanically strengthen the right area and a few workarounds to avoid stressing that area in regular life e.g. alternate ways to pick up light items from the floor.

McGillcs big three are three simple exercises that are generally good for those with no patience for ordering a book and intros to them can be found all over YouTube.