I have read your query.
You should do regular back strengthening exercises as uploaded on you tube.
- Avoid heavy weight lifting pushing and pulling heavy objects, because it will further increase back pain
- You can take medicine like painkillers + muscle relaxants by discussing it with your doctor. You may need stronger pain-killers which are available on prescription only. You can try ibuprofen
till you see your doctor.
- Apply hot packs for 30 min in morning and evening.
In future if you wish to contact me directly, you can use the below mentioned link:
I hope it helps.