about the exercise you choose, and stretches.

Can you get a referral to PT(physical therapy)? I think it would be wise to have
some guidance in how to stretch, what to stretch and how much, etc.
You don't want to continue to strain any pre-existing problem.

I have seen great results with people who have back issues (some severe)
by guided exercises involving the inflatable balls, and using the rubber straps.
One gal I worked with eliminated almost all her pain, which was severe.
But this was taught at physical therapy.

Also males do not have the fluid retention issues that females have, but I have to wonder if you are consuming too much salt. Those feelings seem familiar to me when I have fluid retention events. One pickle you know, can do alot damage to people who have tendencies towards being salt sensitive. (this is typically genetically controlled).