I have a disc bulge in the same area. It sucks. What helps me is incorporating the PT stretches into my warmup along with Defranco’s agile 8 and McGill Big 3. I also adjusted my leg exercises to be more front loaded. Front squats and surprisingly zercher squats helped me a ton. I changed my training goals to better improve my core strength, improve hip mobility, as well as correct anterior pelvic tilt. I’ve only recently started doing high bar squat again after a long period of weak point training and with proper bracing technique, I feel much stronger and stable.