Welcome at HCM.
I have read your question.It looks from your details that you may be having degenerative spine disease(lumber spondylosis
) with mild prolapse of disc at l4/5.Generally these changes in spine develops after lack of exercises & abnormal use of back.
Details which you have posted does not looks to be serius .You should not worry & should do following exercises to have relief-
You may also do following-
-Avoid abnormal bending at back.Never bend at right angle at back.This generates an excessive pressure at disc.
-Wear some braces like taylor braces,which are available in market ,to keep your posture in right position.
-Take some supplements like glucosamine
& chondroitin ,which are helpful in alleviating symptoms of degenerative changes at joints.
-Take a good & safe analgesic
in right dosages.
-Do warm fomentation at your back.
Hope this all will help you.
Wish you a happy & healthy life.