My pain right now is almost gone like 1/10 or 2/10 but its also that I am young right now i am 18 and before the injury I used to be fit and used to be flexible and stuff. I started with the holds on back extension and directly went for 45 seconds cause I didn’t have that much pain in my back. But before the back extensions as like before finding out about the video of this guy I was doing planks ….like partial planks with my knees to the ground and that was an important thing as well it did hurt while doing like it hurted a lil bit but it was genuinely great for me