Take simple painkillers, use hot fomentation on your back, do mild stretching and stay active and mobile. Avoid any exercises for the next few weeks, as the back pain has flared up now. Once the pain improves, then you can get back to exercises but it will have to be a gentle start and very gradually increase it. If with all of this things do not improve, then you need to see an Orthopaedic Spinal Surgeon for further assessment and management.