Old man Fuckarelli here will walk you through de-paining your back.

First, treatment. Get on an inversion table. Download simple yoga apps or look up easy yoga on YouTube. Caution: ease your way into all of the above.

Next, maintenance. First, for whatever reason, I have found that elliptical machines work out the lower back nicely and are better than running or walking. Also, squats and lower ab routines help strengthen your core. Also include some sort of pull routine to build middle and upper back support.

Lastly, stretch before bed. You can use an assisting device like a ma roller.