Lower back issues and exercises

Honestly, my low back issues went away when I started seriously back squatting. I started very light (for me ~135 lbs) and concentrated on form. Even went to a trainer for a session to confirm I was doing everything correctly. Slowly added weight on a linear progression program (stronglifts 5x5), and got to a point where I was lifting 'heavy' (300+ lbs). My back pain is gone and the sciatic nerve issues in my leg are gone.

Before this, my GP doctor told me to stop doing heavy lifting and gave me steroids and anti inflamatories. Nothing got better. Standard PT work and nothing got better. Saw a PT who lifted and did crossfit and focused on getting people back to active lifestyles. He suggested doing everything that didn't make it worse. He believe strengthening the core and balancing muscles aligns the spine and reduces pressure on discs. It's crazy how well it's worked and is the exact opposite of everything told to me before.

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Before this, my GP doctor told me to stop doing heavy lifting and gave me steroids and anti inflamatories.

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It’s amazing how wrong these guys are so often.

I am sure it depends on what is causing but I can tell you what helped with mine. In my late 20's and most of my 30's I was a runner and had almost constant lower back issues, especially in my late 30's. Then I started lifting heavy including squats and deadlifts and have had zero back issues and I am half way through my 40's. It seems counter intuitive and I assumed I would blow my back out but it had the opposite effect.

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In my late 20's and most of my 30's I was a runner and had almost constant lower back issues

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I didn't have the pain while running, but I trained for endurance for about 5 years culminating in marathons and ironman. When I stopped, the back went to shite. I think I just built up horrible muscle imbalances by not having more well rounded training.

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Also, if you are overweight, eventually a big belly will cause you lower back pain.

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I think this is true.
I'm not really overweight for my height, but all my weight goes to my stomach.
I know enough physics and dynamics to know that excessive weight concentrated around your belly would have to create a moment arm strain on a lower back.

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I had one therapist tell me that sex was also good for my back. I made her write it down so I could show it to my wife.

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Stretching may be the most important thing. But when I have lower back pain, it usually begins after I’ve been out of the gym for a while, so I like to start with light straight leg deadlifts. Like 50 pound barbell. It strengthens your lower back muscles, glutes, and hamstrings. And like mentioned above, don’t forget your abs, though I’ve noticed if I start doing intense abs without having strengthened the opposite side 1st.

Everyone is different and depending on your mechanism of injury, different things will help.

For me, heavy lifting was the best thing that has helped (squats and deads). I started lifting regularly and stopped doing metcons as frequently. If I do want to do a metcon then I'll pick very simple exercises like bike/row + bodyweight calisthenics. Also stopped doing oly lifting. Haven't had any back discomfort in a long time. Stretching did absolutely nothing for me.

Look up the McKenzie method. I had an L2 burst fracture 17 years ago and these are my go to stretches. My workouts consist of mostly jogging and HITT.