I take prescription Gabapentin for my back pain. It is a nerve pill and not exactly a pain pill. Still have pain but it's not so bad.

When I had PT for my back, they tried to build up your core because they said a strong core helps with back pain. There were lots of crunches, one knee pulled up to the chest, then the other. Ham string stretches and lot's more. You can look them up on Youtube.

And you can always use heat and cold. 15 minutes sitting with an ice pack on your back then IMMEDIATELY switching to 15 minutes more with heat or a rice sock.