These resources are not a substitute for medical care
Ask your spine care physician for advice specific for you

Low Back Pain - Exercise Tips

Robin McKenzie on Neck and Back Pain - Exercises that Frequently Help

McKenzie Method Explained

Press Up/Extension Exercise - when leg pain that feels worse sitting

Flexion Exercises - when leg pain that feels worse with standing/walking

Power Squat - improve your ability to move from sit to stand

More about McKenzie Method from PhysioPedia