Sounds like your sciatic nerve is impinged in your spine. If it worsens it will travel down to your toes and eventually you will get tingling and even lose feeling. Don’t worry, it doesn’t hurt at that point
You need to get the inflammation out of the spinal joint. Stretch antagonistic muscles, traction the spine (beltsquat, inversion table, Donnie Thompson bat hangs from bands in the rack), take nsaids, ice bath, and most importantly remove the stimulus creating the inflammation (backing of like Humble mentioned).
Spend that time building bracing muscles and habits so you can be safer when you reintroduce the movements eventually.