There are a few important concepts to understand when dealing lower back pain and injuries.
This is the most important.
We have to do away with the notion of “Non-specific Back Pain”.
If you hear a trainer/physio/osteo/doctor use this term, you can translate it as “I don’t know and I don’t care enough to find out.”
There are always reasons and causes for back pain.
You are in control of those reasons and causes.