As per your symptoms there are many reasons of back problems. For better treatment results the better diagnosis is important.so if you have lot of pain try to use pain relieving spray or ointment like volini gel. And also need to apply ice pack or hot water bag three times a day 10 min-15min. After that try to do back stretching,core strengthening exercises will help you get better. static back exercises also help you to do get better. with back you need to do some knee exercises as well static knee hamstring stretch.try to do regular exercises for better results.
Next Steps
avoid forward bending.
avoid lifting heavy weight.
avoid sitting for too long.
always use pillow under your back for support.
Health Tips
For more details information and treatment advice try online consultation with physiotherapist using practo app.