you need to rest and allow the inflammation to die down.
you then need to gradually build up strength before attempting squats/deadlifts etc.
Do bird dogs. Google it. You need to make sure you do them properly - no twisting, no hyperextending the back, no round the back. The back must be completely neutral throughout.
Start off using hands only or feet only, then work up to opposing hands and feet. Three sets of 10 every day.
Bird dogs fixed my back. It is a multifidus exercise.
After about 4 weeks of this, perhaps try light squats. And always wear a belt even when the weight is light. Build up to 70% slowly.
Foam rolling is dangerous on the lower back - it is strictly for the thoracic spine only. In fact its dangerous. If you need to loosen the muscles of the lower back, find someone who does dry needling.