Back pain is a problem which is badly treated
As someone who has Spondylolisthesis [1], what has worked best is weight lifting.  In particular, full body movements using the barbell: deadlifts (also SLDL), squats, and overhead presses (just be extra careful here).My pain has varied.  The worst being when I needed steroid injections in the nerves that run from my spine down my legs.  Now, I consider my pain negligible.I'm no longer a fan of static stretching.  I have found it to mostly be a waste of time and to exacerbate any problems.  In the context of lifting, I stretch by warming up with the barbell and incrementally add weight until I reach my working weight.  In the context of BJJ, I warmup with movements like shrimping, gator crawls, rolling over my shoulders, etc.Additionally, getting over the mindset that if you have pain that you shouldn't move.  The opposite is true.  How you feel when you wake up does not dictate how you will feel the rest of the day.  Doing some RDLs with no weight, engaging and warming up your muscles is the best cure to my back pain.I recommend checking out doctors, Austin Baraki and Jordan Feigenbaum, at Barbell Medicine [2].  They are big proponents of the concept of lifting for recovery and not letting fear keep you from recovering.[1]: https://en.wikipedia.org/wiki/Spondylolisthesis
[2]: https://www.barbellmedicine.com/blog/pain-in-training-what-d...