Back pain, back pain, let me give my fast advice for back pain!

Ok first of all, avoid injuring your back in The first place so you wont be fucked. Injury prevention is key. Lift with your legs! And keep that spine straight! Like you are doing a deadlift when you pick something up. Never reach for something and then try to lift it with your back! Bad! Bad! Bad! 90% chance thats going to fuck you up, dont do it!

Also, no twisting while lifting something up! Bad!

Always try to walk standing straight, posture is key for prevention!

Now, if you already fucked up your back. Rest until the pain goes down a good amount and stabilizes. Then try to see what the maximum amount of physical activity is that you can do, without making the pain worse.

Start to do plank exercises, as long as it doesnt cause the pain to increase substantially. It might aggravate the painful areas the fist time, but experiment to see what you can handle. After that, try to build up your plank time. Start by doing the plank 1 set twice and week and build up from there. By building strength in your core, this should take pressure off of the problem area, and therefore decrease pain.

Try not to take pain medication. Try to solve the problem instead of masking it.

If you manage to gain strength in the plank and pain goes down, slowly add in more physical activity, weights, running, etc. Adjust accordingly. If pain increases, back off and try again.