I've been dealing with back issues for a long time, goes back to doing this..
I have been to a few different PTs(3 times a week), current one helps some, but I also have stretching exercises for home, I scanned them as they may help you, also, the rope they use for some of the exercises can be bought dirt cheap (less than $5) at Hope Depot, you just add the loop & knots...
I have been told that I need surgery, but and going to try every natural way before that, I also don't take the pain pills they gave me (and no, I'm not selling them). My goal is to fix it, not patch it, that is why I have avoided the pain pills, but have friends who have had good luck with acupuncture, so I may give that a shot if all else fails (Strengthening exercising & stretching)