That’s a long list of stuff.
To shorten out what I do. When I train legs I focus on stretching and mobility for my lower back and legs same for other days but always hitting lower back.
Foam/hard rollers, walking lunges while holding at the bottom and twisting towards front leg (left leg forward, twist to the left), walking toe taps (hamstring and calf stretch), sitting down one knee raised, elbow on the outside of that knee and push yourself to turn around. That’s just a couple. Rotating slowly will loosen the area and help with stress management.

Remedial dead lifts (RDL) for hamstrings and lower back.
Stay away from any and all exercises machines such as the smith machine. You need to use only free weights.
Also work your sides, tension cable lateral pull downs (arms straight in-front then pulling down to your hips in an arching motion with a three second hold in the middle) and abs based exercises. Prone holds, Russian twist, full range sit-ups, decline sit-ups.

Then go back for another roll and stretch. Take it easy and slow when you’re finish. You just want to work out the blood in your body.

 

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