back pain to the point of tears

I've had a sore back for a while and it's been increasingly getting worse. I don't do any strenuous exercise or anything unhealthy for my back at work. I work in a pool so it's known to help with aches and pains. but it doesn't. I thought maybe if I have my sister walk on it it would crack and release pressure. WORST IDEA EVER I felt something along the lines of my spinal nerves pinch and stabbing throbbing extreme pain down my lower back and legs. not I hurts no matter what I do. lay down stand up walking. I have ice on it now my mom said I just probably inflamed something. I'm in so much pain. I don't know what to do. has anyone had back pain severely before? what could I have done? help me please