Back pain is a state of nervous tension conditioned through the repetitive strains of life. So the problem is simpler than you might expect. By relaxing those muscles, you can take the pinch off the nerves. If you can't feel how to regulate your muscular tension, you can't feel how to relax your muscular tension. The tension feels like its happening to you, when its really an involuntary habit.
Progress comes slowly, at best, from working too fast and too mechanically.
So you need to improve both muscular control and the ability to feel your muscles. Then, you have freedom of movement, and then, you can relax more completely than you ordinarily do and to stay more relaxed without thinking about it. Freedom of movement means it's your natural state. With the right methods, this is do-able. To, show you how do-able this is, let me present some movements that can help restore your comfort.