Any tips for my back

I was in the middle of cleaning and I threw out my lower back. Right away I was in a ton of pain and now I'm stuck on the couch waiting for my fiance to get home. I can't really move without it hurting. Every step I take hurts and I am basically stuck in a crouching position when I stand. To sit was so painful I cried a lil. My lower back is on fire. I was going to drive myself to the chiropractor but can't see to help myself change out of my cleaning clothes. Any tips on how to help with the pain?