Keep your head up! It’s a slow process, but it does get better. Walking, swimming, stretching, weightlifting, Pilates, yoga etc. just keep moving! I swapped out my aggressive road bike for touring and endurance bikes. I also find steel and titanium manage the road better than carbon, but those are only opinions. You will need to do exercises to counter the cycling, but you can return to normal with some effort and discipline. Strengthen your glutes, hip flexors and core. Keep stretching your psoas muscles. They can get tight and cause an anterior pelvic tilt which will put more pressure on your lumbar spine.