Exercises and posture do help. The exercise keeps your core strong which then you can support your back. I have an L5-S1 bilateral pars defect of my spine. I also have different forms of scoliosis throughout my spine but not “bad enough” to need surgery. I also have fractured my spine multiple times. Trust me, doing what you can to make sure your back is good is really important.

If it gets worse with period pains, it is maybe an ovarian cyst. They’re usually nbd and go away on their own. I had a sharp stabbing pain in my lower back on the left side and cramps were debilitating that month. I went to get a CT scan bc I had a history of cysts and sure enough that was the cause. You can get pains meds for it and it might help to just know what the cause is at least. 🤷‍♀️ take this with a grain of salt as well this is just my experience I had the same symptoms

I have similar issues. For me, accupuncture is helpful and working through mental issues is surprisingly helpful (I don't understand how emotions can influence back pain, but somehow, they definitely do for me).

Definitely see a chiropractor! I can’t tell you how much mine has helped me with pain!