Don't do exercise right now....while sitting make sure your body is straight..your spine should be in neutral position

Posture corrections must. Avoid exercise in pain only do stretching exercise.

Lower planks can be done under supervision

Yes planks exercises help ur strengthen lower back muscles, do under supervision of therapist.

Do plank exercise  in supervision   keep  your  spine supported to wall when you  sit on  ground  cushion or soft pillow  is necessary  while you  sit on bed so the pain is  reduced

Rest and hot water fermentation for Pain relief. Sitting position - On chair, sit upright, Shoulders relaxed,use rolled towel or pillow between lower back and seat, arms rested on arm rest, knees 90 degree angle, Feet rested on ground or on foot rest.

First  you have to take medication and hot water fermentation to reduce inflammation and pain ... For at least 5 days    Second  if you want to do plank  just try to do plank partially. Best pisyure for you while sitting back straight arn rested bilaterally on chair Knees in 90 degree angle frets touching to the ground.

Do All exercises under physio supervision. If you have pain apply ice pack. Exercises regularly heals and recover completely.

Avoid exercises during acute stage.... Start gradually with physio consultation... U cn search 'good postureal habits' on internate... Follow all d rules of good posture during daily activities....

Don’t do any exercise during pain .Use hot pack for pain relief

Please avoid any exercise during pain condition. Rest and hot fermentation is good for you. When pain subside then consult Occupational Therapist or Physiotherapy.