You are welcome, Tracie charles. You definitely need to find something that will help you alleviate the pain. I recommend starting slowly. Perhaps do one of these routines and see how your body feels 24-48 hours later. It's okay to be sore after a workout, but you don't want to be hurting. Please let me know if there is anything else you need.

Hi Tracie charles. I'm sure that has to be very uncomfortable! I've attached a few videos that I think may help you.

In addition, we have a few programs that may help you too:
https://grokker.com/yoga/pain-relief/program/3-steps-to-low-back-health/595e88514abf5a320e4996bc
https://grokker.com/yoga/pain-relief/program/free-your-spine/5b046330200aab525a4168f7

You may also want to search "Pain Relief" and you'll find a lot more videos that you may enjoy.