Question) Can I do stretching when my lower back muscles are tight and sore?

As I continued to work in the same posture for a long time, my back muscles gradually started to hurt and the tension persisted. At first, I didn't know that I was moving too much because I was busy with work, but it turned out that a lot of my lower back muscles were gathered.

What I chose to do to loosen up was stretching.

But is it wrong to stretch while relieving tension and pain?

Or maybe I just stretched too hard and ended up straining my muscles too much?

Is it wrong to stretch in times like this??

Rather, after stretching, I felt like the movements of my muscles were more dispersed, and later, I felt more sensitive pain in my lower back muscles, so I ended up going to the hospital. ㅠ

What I'm wondering is, when my muscles are very sore, when they're bunched up or knotted, when the pain is there, is it because I'm stretching too much and the pain is spread out more? Or, if I'm stretching, am I doing it wrong?

And if there is a good way.

I would appreciate it if you could let me know