My routine is pretty simple and rarely changes from day to day
I start with 8-12 of these:
Cat And Cow Stretch - Best Stretch For Your Back Pain (youtube.com)
I then foam roll my hips, groin, glutes and IT band in that order doing 15-30 secs for each area. Again I tend to play it by feel of each area and may spend a bit more time on a specific area if I’ve got any residual soreness. The way I hit my glutes is pretty much summed up here
How To Foam Roll Glutes with TriggerPoint RUSH (youtube.com)
I’ll then do 15 clam shells on one side then 10-15 pelvic tilts, from the pelvic tilt I then go into 15-20 glute bridges using the top of the pelvic tilt position. From there I go into a 15 second hollow body hold, once that’s done I do 15 clam shells on the other side.
I’ve been doing this pretty much daily for about 18 months although sometimes if I’m really pushed for time I might bastardise it or if I’m feeling good and it’s an upper body focus day I may skip altogether but that’s a rarity. Honestly I was experiencing chronic lower back pain for a while before I started doing this and it’s completely alleviated it, yes I still get a bit stiff first thing in the morning but at 35 I suspect that’s not uncommon.