try to do some easy walking. sleep on side with pillow between knees. no lifting. see primary care physician to see if you need back specialist. dont sit for long periods of time. try lying with back flat on floor and legs bent resting on seat of couch. arms at your side.....pete

1) Do you know how to bend by hinging at the hips?
Do a google search "hip hinge bend". There are some good videos.

2) Can you form an arch in your lower back? Do a google search on "Cobra stretch" and lumbar multifidus exercises like the "bird dog".