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It’s a process from where you are at. Step 1: get stable. Learn how to reduce the amount of spine usage in day to day life to allow it to heal. Combine with very safe exercises to improve stability. This is covered in the book Back Mechanic, but you can also find lots of info on YouTube. Look for McGill Big 3 and spine hygiene. Step 2: Get comfortable and do the exercises for a few months. Use lumbar supports. Get walking consistently without pain. Step 3: Very slowly and carefully reintroduce strength to the back and lower body to billet proof you going forward. This is where I like Knees over toes guy because every exercise he shows has a regression that even a grandmother can do safely.