please help – 15 y/o, lower back

i was weightlifting last june and while doing light deadlifts (with bad form) I heard and felt some pops in my lower back on the left side. I had to work construction the week after that, which GREATLY aggrivated it. it’s been 7 months almost and I still can’t get back to lifting heavy. my parents won’t take me to a doctor so could I get some stretches/excercises/help?? thanks