Check what's happening with your feet. If your arches let your feet pronate inward, it starts a chain reaction all the way up your body. I benefited from those dr scholl orthotics.

As far as relief, my wife taught me the following yoga trick. Bend over and grab your shins. Bend one knee and lift that heel (all the weight will shift to the other leg). Then, do the other side. Alternate a few times. Then stand up.

When you do that, your pelvic bone is tilting left, then right, then left, etc. Somehow that helps that lower back area reset or allows the cartilidge to reposition.

Good luck