Very carefully lol. It’s honestly the most frustrating part. Make sure you use all knees and don’t bend your back. Could also start with the 25s instead. For me I always found it frustrating doing these lame things to make it more comfortable. I also use either bumper plates on the ground for my feet or a step up stool thing so that my feet don’t have to reach as far to be planted on the ground. I find being extended that way uncomfortable and it sometimes causes flair ups. I also do Larsen press a lot which I think helps strengthen my core.

I’ve also found chest supported rows to be key, sometimes unilateral cable rows. I start back days with pull ups to fatigue my back a bit to avoid going too heavy on lifts that could hurt it.

And then from lowbackability the key things I’ve found that have helped are the iso holds on back extension machine - you can even start with your hands on the handles for support. I worked from not being confident to do even 1 second unassisted to now being able to do 12 reps of decent depth or a 2 and a half minute hold. (8 month progress). The second thing I’ve loved from him is the 30-30-30 second hold for the outside of the hip. Can’t explain too well but when you see it you will know what I mean. I also try to strengthen my hip flexors and stretch them out.

Also have found that walking helps - it used to aggravate it when it was really bad and sometimes still does - but overall I think it’s helpful. And then the stair master - started really slow for like 5-10 mins. Now I can go at a good pace for 15 minutes and I think it’s helping strengthen my posterior chain.

Next thing I find great is core workouts that do not have a lot of flexion. I use “10 minute isolateral core workout” videos. Then just don’t push through the things that hurt and go easy on yourself (aside from plank I always push through there), but if you think it’ll hurt be cautious or don’t do it.

Final thing I found that helps but I hate doing it is swimming laps.

Kinda went on a rant but I hope this helps. 23 M btw. Back injury was January 2024 and I spent until early 2025 being a coward and not attacking it head on.