You might want to cautiously try back extensions.

Body mass only. Aim for as much ROM as possible.

Do shorter sets. As Dave said, use caution in your routines.

I managed to tweek my back last night (jumped up far too fast in SLDs like an idiot). I used anti-inflams and good sports rub, and that did quite a bit to calm down the injury.

I will go slow in the gym for the next week, to make sure the tears and nerve damage heal properly.

Back reinjury is a bitch...