Hello, Thank you for contact us, Exercise in right manner will be effective to back pain but in wrong way might more painful for that. Commonly Now a days its mostly the common problems in humans. Mainly its due to inactivity of muscles it. Today every one having totally sitting life as no work at all that could be count as a body exercise due to that problem occurs. For back Pain you should follow instructions described below - Best medicine for Lower back pain is Rest. Resting for some days will heal the muscles which could be damage because of jerk. Muscles need some time to heal so give them time for the same. Another way is to take massage with hot or cold water, Some people take cold water and some take hot for massage. I didn t find anything in your description like its because of any jerk or accident still if pain is there after following above you should have to concern good doctor for the same. Other exercise or treatment will doctor suggest after checking you physically. Hope it will work for your back pain. Good luck, Take care. Thanks & regards, Dr. Gaurav Prajapati