Hi, After Shoveling Snow, I Have Been Dealing With Lower

hi, after shoveling snow, i have been dealing with lower back pain for a week straight. what do you suggest i do to alleviate the pain so that i can get a good night's sleep, walk withouth pain and sit with out pain? i sit all day at work and have been applying a heat compress to my lower back to help deal with the pain. is there anything that can be done or is this something that i will deal with until it goes away on its own? I used to take flexerol but the dr here at my job stated i should not use that bc i did not have a muscle spasm. i dont know what to do. the only pain that has been worse than this back pain is chin splints 3 yrs ago and sciatica pain in my right leg last year.