Back pain

Quite frustrating with what's happening to me now..

Im suffering from back pain, starts from my waist to my thigh...it hurt so much..

I tried to sit straight up, not to overly bend my body and be very careful with what im doing now..

i guess its all because of my last year's work...I lift up heavy loads; my wastewater samples, moving boxes here and there; moving house, moving labs..

And its killing me now, hope its gonna heal, i know it will takes a long time...

Im using counterpain, im applying cold as well, i just bought the reusable ice pack from guardian, cost me about RM23.90.