Complete assessment should be done X ray spine and may be mri may be required

Firstly avoid toward bending and lifting weights. Do hot fermentation and rest. Stretching exercises if possible. Ither

Is there any spread of pain down in thighs or legs? Is there any tingling ,numbness ? Is it localized in midline or at 2 inches sideward? Can yu touch your feet with knees straight ,while standing ? Do you take less water,and more of proteins,alcohol,? is your chest expansion normal..ie..3 to 5 cms Unless we arrive t a problem diagnosis every opinion might be a waste

If you are done with physiotherapy and other symptoms oriented management and not able to manage pain. You need to consult pain physician for non surgical best advanced  option to treat your pain

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.

Hi best thing take complete bedrest and maintain the fetal position, if pain doesn't come down consult any physio or ortho for further assessment.

Back muscles and nerve assessment is important aspects then core muscle activation training may decrease your symptoms.

u may be suffering from a disc prolapse.strict bed rest,pain killer tablets,as advised by doctor will help u to recover early.