treat ur own back

some of the easy exercises that everyone can done for treating their own back.......
these include some of the back extensors endurance training and stretching of the hamstrings and piriformis to relieve some of your symptoms.
Exercises may help to reduce your symptoms and also help to maintain your functionality.
a. Prone on elbow

 b. Prone on Hand

c. Extension in Standing

d. Both knees to chest

e. Pelvic tilt to midline in prone

 f. flexion in sitting

g. prone lying single leg extension

h. Bridging

i. Partial curlups

 j. self stretching of hamstring

 k. self stretching of piriformis

l. Postures that can help to reduce pain at night

start exercise routine according to your endurance. don't overexert yourself.
start as single set of 3-5 reps and gradually enhance your repetitions and after some weeks sets too.
if u feel any aggravation in your symptoms just stop there and take rest.

consult your physio.