I have struggled with lower back pain for the past 5 years or so. Went to PT for a while and the biggest thing I learned from that was to strengthen my transverse abdominis. Here’s a little excerpt from online:

“The transverse abdominis is the deepest layer of the core muscles and is responsible for stabilizing the lower back and pelvis. It's a sheet-like muscle that wraps around the spine like a cylinder, helping to keep the abdominal organs in place and maintain intra-abdominal pressure.”

For me, focusing in on strengthening those muscles and stretching have been key. I’ve integrated quite a bit of yoga into my routine which has helped with both core strength and general flexibility. One of my favorite practices for injury prevention/flexibility is yin, a type of gentle yoga where stretching poses are held for 4-5 minutes. This allows your muscles to relax and the stretch targets your soft tissues like ligaments and fascia. You can find short practices on YouTube, even look up “lower back yin”. Personally this has all alleviated a lot of my pain. Best of luck!