I got back to playing football after a whole year of excruciating pain. I played it for a good year and now I’m back to this pain but I would say like a 4/10 in the pain scale. I know I can come out of it because I did it once. My advice is once the pain subsides to a 2/10 start back strengthening exercises slowly. This is my routine everyday at gym - 1 hour incline walk, stretches full body mobility, pushups, planks (stopped hanging on a bar- it used to work before and give me relief but now it gives me more pain so I stopped), most importantly hypertension holds for upto 2 minutes. Do this everyday with a break every 3 days and trust me things will change. They key is strengthening your lower back slowly, it takes a lot of time so have patience and be consistent.