The first thing you need to do is to work on re-establishing global core stability. This means being able to use your entire body as a single unit and hold that a good position for a greater length of time. Think about global core stability as being able to keep your body in a straight line when you’re performing a plank variation or being able to keep your back straight from the time you lift the bar off the ground when deadlifting, until you set it back on the ground.
So the key is to get in a good position (straight back) and then hold this position (bracing) by contracting all of the muscles that surround your torso and coordinating that with your entire posterior chain – all of the muscles that run from your neck to your heels
Incorporating exercises like isometric bridging, back extension iso-holds, side planks, plank variations, RKC planks, one-arm farmers walks, or any exercise that forces you to keep your torso straight and engage your upper back, core, glutes, and hamstrings at the same time.