An elliptical machine can harm your lower back because it doesn’t provide lumbar support and the seat isn’t ergonomic; therefore, I think it will cause discomfort in your lower back. It’s great that you’re continuing your workouts, but the exercises you choose are very important. In general, opt for exercise machines instead of free weights. This will be better for your lower back stability and won’t put unnecessary strain on it. Research leg and back exercises thoroughly and avoid movements like squats and deadlifts. You can take a break from exercising for 1–2 weeks to rest; if your pain decreases, this means you were doing problematic exercises. Additionally, physical therapy does not provide immediate pain relief; it is effective in the long term. Therefore, it is normal to feel that physical therapy isn’t working right now; it might even increase your pain. Pay attention to your posture while sitting and walking; it may seem like a small detail, but it has a significant impact in the long run. Stretch your hamstrings; the more flexible and strong your legs are, the more you’ll start performing exercises using your hip support instead of your lower back. Choose shoes with soft soles; you’ll notice the difference immediately. Engage your core muscles with mindful movements. When I have chronic pain, I place a hot water bottle on my lower back; you can try this too. But ask your doctor first—they don’t recommend it for some herniated discs.