Hello, Thanks for your query. It appears you may have strained the muscles of your lower back. I would suggest the following: - paracetamol and ibuprofen for pain relief - hot baths or cold packs applied to the area. One or both may help. - alter your sleeping position if you are having trouble sleeping - keep moving with gentle exercise such as swimming, walking or cycling which are low impact - gentle stretching exercises for the muscles of your lower back - diazepam is a muscle relaxant which can relieve muscle spasms. Your doctor would need to prescribe this. If these measures do not improve your pain over the next week, I would suggest seeing a physiotherapist who will be able to manipulate. mobilise and massage the area. I do hope that you have found something helpful and I will be glad to answer any further query. Take care