Apply Hot Fomentation twice daily. Avoid bending in front. Postural Correction- Sit Tall, Walk Tall. Extension Exercises x 15 times x twice daily - lying on tummy, take left arm up for 3 seconds, then bring it down, right arm up for 3 seconds, bring down. Bring right leg up, hold for 3 seconds, bring it down. Then right leg up and hold for 3 seconds and bring it down. Repeat twice a day- 10 times. Bhujang Asana -- Lie flat on your stomach, keeping the palms out, bend the neck backward, take a deep breath and while holding it for 6 seconds, raise the chest up. Release breath and relax your body. Repeat the exercise 15 times twice daily.

Get an Mri done for back and in mean time start with back strengthing exercises.  Sending you the link of the same https://play.google.com/store/apps/details?id=com.backpainrelieving.backpain Or you can search for " back pain relieving exercises by kavin khatri " on google playstore

Hi.. Your pain could be due to neural irritation in your back... I recommend you to consult a orthopedician or a physiotherapist in person and investigate its source... Keep icing in your back to keep pain under control... Keep a pillow under your knee while lying down to receive pain in sleeping... Hope this is helpful for you.. Revert back in case you need further clarification...