@jimbrake I never had a back problem for the first 48 years of my life. Was working out regularly and could deadlift 500 and squat 400. Then one day 3 years ago after skiing a couple sets my lower back really started to hurt bad. It didn't go away and I stopped lifting heavy hoping it would go way after a while like most injuries did in the past. It didn't work. Three year later my back still hurts. It hurts everyday, ranging from 2 to 8 out of 10 on the pain scale. Went to see an ortho -- it isn't a disk issue. I found out I have scoliosis (mine spine goes gate, 1 ball, 2 ball, boat guide, FWIW ) and the doc says it is all muscle/tendon related and is just becoming a problem with age. I manage it the best I can with:
a) Stretching each day focused on hip and hip-flexor mobility
b) the McGill "Big 3" exercises plus glute bridges to build core strength
c) I don't lift heavy anymore but try to still lift to keep my body strong
d) slow down the deep water starts and try not to get pulled over the ski on the get-up. Do everything you can to keep your back straight (like mentioned above). Bail out on the get-up if things aren't going well.
It all royally sucks, but getting old is just what is it, I guess. Good luck and let me know if you have any questions about the exercises.