I highly recommend you find a PT credentialed in MDT (Mechanical Diagnosis and Therapy). I like Dr. McGill, he has some good stuff but I think he misses the mark a tad (though he is bt far one of the best ones out there and generally does get it…he’s got tons of good research, papers, and studies). That said I am a PT with an HNP (herniated nucleus pulposus) and was deadlifitng in the 400’s too (injury at 19 y/o - best strength in my mid 20’s). Honestly sitting in class and reaching to put my shoes on, or into my backpack hurt me more often that lifting ever did. If your tall (I am 6’3) and since you like basketball I am guessing you’re probably tall than that means (I am guessing here) your sitting posture is less than optimal.
Form becomes crucial (maintain that lordosis in your spine). Also look for a book called “treat your own back” by Robin McKenzie. I have seen simple changes in posture and range of motion help more people that any complex core strengthening ever did (myself included…in fact my own back pain led me to the post graduate certifications I got because traditional PT wasn’t cutting it). Don’t get me wrong, strengthening is important. However, people think they have core or back weakness and that hurt their back. If you smashed your hand with a hammer, and it hurt, how do you think your hand strength would test out? Not great probably, but it’s because the pain caused the weakness (called neurological inhibition), the weakness didn’t cause the pain. A lot of studies on core strength in people with LBP are done in people with LBP and that makes them flawed already. There was actually a study done where they looked at healthy people working in a factory. They tested their LB strength and a year later looked to see who had the most back injuries. The “strong group” had more injuries that the “weak” group. Point is, it’s not all about strength. Listen to McGill’s stuff too because I lot of people make themselves worse doing core strengthening (either choosing the wrong exercises - or using the wrong muscles from choosing exercises above their current strength level).