I’ve been meaning to make a video on this topic because it’s such a common problem! Sorry to hear you’re in pain

I can recommend some poses that I’ve found to help though, and make a nice sequence:

-Utthita and Parivritta Parsvakonasana

-Bhujangasana followed by Shalabasana

-Anantasana

-Ardha Matsyendrasana

-Jatara Parivartanasana