u/Agitated_Offer_4343

In no order:

1. McGills big 3. Specifically side planks
2. Eating less sugar / carbs (inflammatory)
3. T spine rotations
4. Morning cat cows and swiveling hips in a circle
5. Stretching lats and mid section on side - grab the top of a door frame and lean to each side for a deep stretch
6. Rolling out side and upper glutes, + side of spine and lower back with a lacrosse ball or foam roller. I do this regularly as it tightens up after working out
7. Learning how to use my hips properly in my golf swing
8. Sleeping on the firmest mattress you can find, or the floor
9. Using mcgills air prop sleeper
10. Landmine rotations
11. Walking daily, ideally 3x 15-30 min sessions. Walk at a fast pace and swing arms like a mall speed walker
12. TAKING REST DAYS - I was a college wrestler and in college wrestling its all about pushing through pain. Not anymore. My back will always be sore and weak after I golf 18 holes or do a hard jiu jitsu workout. As long as I give it time it will be fine again in 2-3 days
13. Watching stretching youtube videos on the area you feel most tight and putting the time in
14. Sit as little as possible. I got a standing desk for work. I also kneel on a mat sometimes

Hope this helps. I don't have all the answers and my back is never going to be 100% but I'm happy and can do every activity I want to do.