The Ready State Virtual Mobility Coach is like having a virtual Kelly Starrett in your pocket.
Continue with what you are doing, especially the things that you are finding helpful. You also need to look at your training and find things that you can do that you can progressively overload that don’t aggravate the situation. You have to figure out what you can do and work there as hard as you can and let your body reduce the sensitivity to the situation. Some of the big ones for this are any of the trunk work on the site, use as light a ball as you need, and making sure you get movement into the hips without aggravating your back. Thinks like deep goblet squats and sled work can be great here.