@treco: Hey buddy.
Good to see your back on the iron. I would recommend lunges: reverse BB lunges, walking dB lunges, bulgarian split squats. I usually use the hamstring curl machine for the hammies as the back can't really tolerate anything else at the moment.
My back is doing ok lately. Im in the gym twice a week doing upper body stuff and Im at the BJJ dojo 2-3 times a week.
I have usually dropped my usual leg day and replaced it with some bike hill sprints. I will do this until my back is feeling better. The weights didn't make things worse, but after a leg session the back pain/discomfort would go from 2/10 to 3/10. So I'm thinking I might be best to keep away from the lower body weights until things heal up a little better.
My new philosophy is to stop anything that makes my lower back feel worse. It may never ever be 100%, but Im quietly confident that I can get it to a situation where it feels good most of the time without it impeding my life.
Im looking into getting an inversion table. Any thoughts about this?