Hello sir,
As I studied your MRI it suggest a disc bulge that means the pain is due to that because of which muscles are also strained. You need to see a physio he/she can help you with proper exercise protocol which you need to follow to stengthen your back muscles. Also you can do hot fementations and back isometric exercises which is bridging that means lie down facing the ceiling bend your knees and raise your back hold for 5 secs.
Initially raise it only uptil its comfortable.
Next Steps
Do visit a physio for a proper exercise protocol regime
Health Tips
Do not get up from the bed with face towards ceiling first take a side turn and then get up. Plus avoid forward bendings it will aggravate pain