First of all, go to an orthopedist that specializes in back and spinal care... Next, you should rest your back, bedrest for several days, is probably best...Even walking upright puts a strain on the lower back and the back must support the upper body against gravity.... Don't bend, lift,or use your back in any way that makes the muscles work in the back area. Sleep with your legs elevated , hips and knees bent at 90 degrees. it sounds weird, but it works. It relieves the pressure on the nerves emerging from the spinal cord, and widens the openings of the foramen of the vertebrae.( you will get this information from a good back physician) Utilize any non-steroidal-antial inflammatory medications you are able to tolerate..not just when you are in pain, but continously, until the sprain-strain is healed.Sometimes physical therapy, message, or heat helps, but heat should not be continous...20 minutes max. and learn some exercises to strengthen your lower back, baby it..lift properly.Back trouble can be managed unless you have a disc injury.. and if the condition persists, have additional imaging to rule out a disc injury.