Lower back strain

I don’t know what I did but I’ve been having this burning sensation in my lower back and mobility is limited. I only find relief while lying down. As long as gravity isn’t weighing me down I can move around but the burning sensation is constant.

Heat is all that brings me pain relief but I thought heat was bad for back injuries. I need to get back on my feet. I definitely need to work on my core strength.

Any tips to speed up this recovery process? 😫