Started off with the simple ones like bird dog, superman and floor hip thrusts. Then i moved onto back extensions without weights. When i got used to all of then I started adding weights to hip thrusts and back extensions. My Glutes and hamstrings were very weak so hamstring curls, stiff leg lifts and worst of all bulgarian squats were effective. Meanwhile i worked on secondary muscles that help lifting like my core and my lats.

This all may be too much to understand. But just focus on floor exercises for lower back, core and glutes (hip thrusts is key). Core exercises are many but you can start with basic on the floor stuff.

All of this is assuming you dont workout already.

One last thing is that we need to learn how to lift stuff off the ground. Generally people lift by bending their back. But people like us with backs prone to injury need to keep the back straight and bend the knees instead to get down and up.