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