Hi, pre/postnatal trainer here 👋! I would focus on your deep core muscles, your glutes/hips and overall posture. However I'd also recommend you see a pelvic floor pt as low back pain can also be a sign of pelvic floor dysfunction. I'm currently creating a postpartum wellness program for postpartum moms that will include individualized fitness training and weekly check ins with me as well as dietitian and pelvic floor support and a community of women going through the same thing. If interested, you can fill out this survey: https://forms.gle/p6rDGWPPKtBQdYUo8 Please reach out if you have any questions!
Strengthen the core, stretch the hip flexors, and mobilize the T-spine
Supermans would strengthen the needed lower back muscles for ya and those around ur spine. U can start just with leg lifts and just with arms lifts and then slowly progress to double lifts. Also strengthen those glutes, girl. A lot of times they are the factoring culprit of lower back lain as u comprise how u stand and walk due to weakened glutes