Your problem now has become chronic case,since u twisted ur ankle so sudden jerk or slip of disc might have occurred at ur back.
Next Steps
do heating twice a day.
apply any pain killer gel with gentle hands.
visit to a near by therapist so that machines can be placed with required exercises.
Health Tips
don't do any forward bending.
don't sit for long hours.
change ur if it is old one.
always turn and then get up from bed.