Do some back isometric exercise and stretching of hamstring gluts and piriformis and thorecolumber fascia

Possibly your issuse is reappearing , foremost advice is not to bend or do any activity that aggravates the situation. Allow some rest to body you can put some cold or hot pack to manage pain and muscle spasm. If not gets better in two days of following these seek professional help..

Recurrent back pain means lack of proper core strength I.e Abdominal & glutes. Our back is mostly dependent on front abdominal & glute muscles & less dependent on back musculature. Most often people think back strengthening helps back which is not totally correct. Physio is not about machines for relief. Even in severe Disc problems we train more of core than back. Core training is not about crunches or loosing belly fat. Anyone can be trained in it irrespective of age & weight. Consult a experienced & trained physio who can assess your core & train them. Good luck.