alt Hacker NewsMcKenzie stretched helped me rehab a pulled muscle in my lower back (originally thought it was a disc).
Deadlifts also helped strengthen lower back muscles. Tight hamstrings from sitting on the computer all the time also didn't help. I'll try dead hangs.
Deadlifts are how I got into that mess. There are two types of deadlifter: those who have ruined their back, and those who haven't yet ruined their back.
Romanian deadlifts are much safer. Also hip thrusts and weighted back extensions are good enough unless you're a competitive power lifter.