Chiropractic adjustment will help. Apply Hot Fomentation twice daily. Avoid bending in front. Postural Correction- Sit Tall, Walk Tall. Extension Exercises x 15 times x twice daily - lying on tummy, take left arm up for 3 seconds, then bring it down, right arm up for 3 seconds, bring down. Bring right leg up, hold for 3 seconds, bring it down. Then right leg up and hold for 3 seconds and bring it down. Repeat twice a day- 10 times

https://youtu.be/O0nVitLlD_4 Start doing these exercises.

Sleep straight and straight raise your lright leg with support(take help from someone) WITHOUT BENDING KNEE.Hold it for 10 seconds..bring down slowly. Repeat.

Hii, As the pain is on and off , May b after some over work or due to wrong posture it gets triggered but you have leg pain too so do you have any numbness? There might b pressure on nerves You need back and core strengthening exercises Heating pad is fine You can apply gel but don’t massage Do back and leg stretching exercises

You should do back stretching and strengthening exercises with proper guidance.

Start with Bhujangasana, 10 repetitions without any hold and repeat that exercise after every two hours. Make sure there is no pain in leg when you do this, but you might feel some pain or discomfort in back. Also start basic core strengthening exercises for permanent relief.

Flexon Exercises Knee to Chest. 10 Moves. Tilting Exercise . 10 Moves. Extention Exercise. 10 Moves. Do These Exercises Twice Daily. Hot Fomentation Twice Daily.

There can be different reasons of back pain. Need proper evaluation and diagnosis for better treatment. For pain use pain'relieving gel or diclofenac gel or ointment like volini gel. Use hot water bag or ice pack three times a day 10 min-15min not more than that. Try to do back Strengthening exercises and stretches.

Low back pain injury could be a sprain which is muscular, other injuries are disc related, side of the spine. Sometimes the disc pinches on nerves. However most commonly such impingements accompany weakness, sensation alterations in legs, reflexes reduce(checked by Dr). Muscular related pain down the leg is  common. Sometimes a joint of the pelvis, SIJ could give pain down the leg. https://www.youtube.com/channel/UCl1cWua2RplXZcbLO6hHdFw In thus i have given some basic exercises to start with. Getting movement in all directions is the key in this stage. However we are unable to exactly give you specific exercises ( tailormade to your condition) unless you have an assessment done. This could be online with the current restrictions.