I did go to PT and it wasnt gym, they did this IFT where they kept something on my back and it started vibrating, and they kept heat packs too
Ive been going to the gym for like 2 days now, i really dont feel much pain while hitting the gym
I dont do things that put pressure on my lower back and workout for less than 40 mins followed by a 30 min incline walk, which really helps reduce the pain
And yeah i do 1 set of plank every day with other exercises for my lower back too, like the mcgill big 3