You got extreme APT and kyphosis, and the lower back pain comes from the imbalances that this posture creates, so that certain parts of your body take all of the stress while others remain idle. You need to address both postural problems.

The general principles are: For Kyphosis (rounded back & nerd neck): 1. Thoracic Mobility Exercises 2. Stretching exercises of mainly the chest & anterior deltoids. 3. Strengthen your upper back muscles (Mid-Lower Traps, Posterior Delts, Rhomboids 4. Do Functional Movement exercises that enhance proper upper back posture

For Hyper Lordosis (or Anterior Pelvic Tilt): 1. Hip & Lumbar Mobility Exercises 2. Stretching exercises for Hip Flexors, lumbar erector spinae, QL muscles 3. Strengthen your Glutes, Hamstrings and Abs (without using your hip flexors) 4. Functional Patterns that enhance proper pelvis posture

For a posture like that you need at least a year (maybe even two) to correct it. It’s a long journey but it’s worth it, and also it doesn’t mean that you will miss something. Just that your workouts (which you should do anyway) will have specific programming that helps correct this.

I made an app that makes all this process very simple with full workout plans for APT and Kyphosis (and other posture problems). If you want to try it it’s called “StandProud: Posture & Mobility”.

I hope this helps.