Since ur back pain is chronic n it increases with resistance training, so just do following
1. Get urself assessed by an expert sports physiotherapist
2. Get urself treated for any spinal malalignment if any after assessment
3. Follow the routine exercise program specifically made for u by expert physiotherapist.
4. Follow the precautions religiously to avoid any further injury
5. Follow a healthy diet rich in protein n essential vitamins.
6. Follow healthy lifestyle that includes balance diet, balance sleep and balanced rest
Next Steps
After u get 100% fine n ur physiotherapist clears u for gym, do weight training in Gym under an educated n expert trainer
Health Tips
Be patient, disciplined and positive during recovery.