You should consult a physiotherapist. You will get yhe relief for sure.

Hi....avoid pain killers if pain is tolerable due to which u are not feeling pain through day so u tend to do lot of activities result in next day painful morning. apply ice compression 2-3 times a day for 15 min each reduce your activities to half. If pain still remains then visit to near by physio for assessment.

Core Strengthening Exercises- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day. Back Stretching- lie flat, pull one of the knee forward to chest, hold for 3 seconds, then bring the other knee forward to the chest and again hold for 3 seconds. Then pull both knees towards the chest and hold for 3 seconds. Repeat 10 times each exercise twice a day.

Back pain can be due to neurological or  due to muscular spasm. It needs neurological examination and imaging if necessary

Start with back strengthing exercises. Sending you the link of the same below https://play.google.com/store/apps/details?id=com.backpainrelieving.backpain Or you can search for " back pain relieving exercises by Dr kavin khatri " on google play store