Ugh, back pain is horrible. Never had back issues until a few years ago when I fractured it bailing off a spooked horse. I didn't have money to go to PT, so my back ortho gave me a pamphlet with back strengthening exercises to do after it healed.

Now every time I work too hard that lower area of my back aches & it is time off to lower the inflamation.

Ibuprofen, also heat then cold alternate because heat though it feels good also causes more inflamation & my ortho said ice..... then when exercising use the heat to losen it.