Have you tried deep heat patches

Sounds like pulled muscle, nerve damage or broken blood vessels. I’m 51 and have had back pain for over 30 years. I insist on not having surgery. Sounds like physical therapy might help. I use massage, adjustable shower head on area, stretching and muscle cream everyday

And I refrain from using a back brace as over time that tends to make back weaker.

I have had this exact same thing many times. I learned that I was lifting thing incorrectly and almost every time I had to do some lifting I’d be down the next day. Using your legs to lift helps a lot. This pain your describing is most likely your sciatic nerve being pinched by inflammation in the lower back from muscle strain. I feel it right now after moving some heavy things today. Kratom has helped my back over the years. Message me or do plenty of research before taking it. The best way to reduce the pain is through low impact exercise. Start light if you’re going to lift weights. You’ll see a big difference with exercise. Hope you feel better soon.