What are the exercises you do for your daily PT routine?
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I do not know the name of all of them. I start with a round of stretching. Then go into one legged bridges, normally do between 50-100 full range of motion. From my back on the ground to back slightly arched at the top.
Planks front and side every day. this is one that hits your whole core. Start at 20 seconds per and work up to minutes. I also do other variations of plank which i do not know the name of from time to time.
back extension crunches. Opposite of a stomach crunch, lying on my stomach I crunch backwards where my legs and upper torso come up. I do not go very high, just trying to activate those lower back muscles.
Kickbacks is what call em. Get on hands and knees. move one leg straight back and up as high as comfortable. Feel it in your glutes.
Good mornings with zero weight. I normally do 20-30 slow ones. Air squats and air deadlifts trying to keep form perfect with no weight.
There are a few more with assorted gut work. Add as you like. My core, lower back and hip flexors are like iron. Years I have done this and for most of that I have been far less prone to back injury and pain diminished by a huge margin.
It takes months to get benefit and you will find some moves exacerbate pain so do something else.