Meditation for Lower Back Pain

Prefer to do Weightlifting and Crossfit, however, have had to give that up to pursue softer sports like Yoga and Pilates, as it does get worse when I try Crossfit or lifting again.

I experience very little pain unless I have been working in the garden for longer than I need to or doing heavy digging or pulling up of roots. As a dressmaker I find that standing more than 2-3 hours or sitting sewing for more than 2 hours makes my middle lower back ache to the point of not being able to do what I want or need to do. The regular exercise routine is certainly helping my flexibility and easing the pain from sitting or standing for an extended time. Gardening in easier since using a kneeling stool.
Im sleeping longer but as warmer weather comes in am more active.
Having recently travelled by train or 6 hours and return by coach in 5 days with only one rest stop my buttocks and right hip ached for a while but once I got walking again was relieved.
I havenoticed when climbing shallow depth steps i get a pain in my left kneewhich does not occur if the steps are deep and not as much push on the knee.
carrying up to 14 8litre bucket and 10 watering cans of water to water my garden have tested my back strength but I dont need to walk more than 2-20 metres and do it one at at time or lessen the volumeof water and carry two for balance but I'm tired when I finish doing this twice a week