• Do the cat/cow stretch. Get on all fours, with your arms straight and your hands directly under your shoulders; your knees hip-width apart. • 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.

Your symptoms suggest lower back spasm . This may be due to gymming, trauma, unaccustomed work, lifting heavy weights, spine pathology etc. Hot water compression thrice daily locally, absolute bed rest and medications like Etova MR will help.