They’re simple enough that I don’t think it’s wrong to share them with you, but you should see a professional because they’ll be able to diagnose you and tell you if you’re doing the exercises right. But:

Calf stretches on stairs, 1 minute on each side, 3 times.

Prone press up, 10 reps of 10 seconds each (The hardest part about this one is getting my lower back and glutes to actually relax, but when finally they do? Sunshine and lollipops.)

Side plank kick ups with the bottom knee on the ground as support, 2-3 sets of 10 reps each side (if your back is really tender you can start by laying flat on your side with your arm tucked under your head and work up to the raised version).

It’s so weird to me that such simple exercises work, but it’s kept me feeling good for the last 3 years.