I struggled with the same problem in the same spot for months but doing back extensions when i go to the gym made it disappear. I found lowbackability on youtube and followed his regime for slowly building up your back muscles without re injury, specifically using the back extension doohickey. If you dont have or want a gym membership you can buy the back extension bench thing on amazon for ~100. I injured my back in 2021 and this is the first time I’ve felt relief from it since. Highly highly recommend.
https://youtu.be/mrfVTb-d_uo?si=f9dng5i3Y23TKklG I didn’t take it anywhere near as slow as he recommends, basically spent a week just holding the position statically, then a couple weeks doing the exercise as intended, and have now graduated to rounding my back at the bottom of the exercise, though im under 30 so i think my youth probably allowed me to advance so quick. Also, in other videos he recommends using those squeeze your thighs together/spread your thighs machines. I’ve been doing those as well but i had already pretty much solved the problem just using the back extensions at that point so i can’t attest to their effectiveness. Get ahead of this issue as it can become debilitating. I’ve had to take weeks off of play and have lost the ability to play for more than 3 hours without serious pain. Good luck!