Take painkillers, use hot water bottle or hot fomentation and stay mobile. The first few days are the worst for the pain which will gradually get better. Do not take bed rest, try and stay mobile. Avoid stressing you back by lifting or moving anything. A firm bed is also beneficial for your back. Hope this helps. If you do have any more queries feel free to ask. Dr Vinu Raj Consultant Spine Surgeon MBBS MRCS FRCS  (Trauma&Orth)

Spine extension exercises in right posture. Avoid toward bending. And strain full activity. Physiotherapy treatment for 7 days.

Forward Bending is Prohibited in Bank Pain. U should start Physiotherapy treatment to Cure it.  Rx-     SWD, TENS, US & Back Strengthning Exercises. Some Back Strengthning Exercises Should be Continued to Stop Reoccurance of Pain. Hot Pack can be used at home to get some relief . Good Luck .

Hello..May be its because of got strain in your back. Apply pain relief gel and do hot formatation 2-3 times a day for 15 mins.Still pain is persist than visit near by physio n take pain relief treatment and once pain is less learn back exercise to avoid in future.