OMG IM IN AGONY

So as we all know Coronavirus has taken over the world I'm in agony with a separate issue but hospital is the last place I want to go plus I dont want to take up medical attention if it's something that I can treat at home.

Basically I'm in agony with my kidney (I'm assuming its my kidneys) all my left and right side in my back in tender to touch I cant move, laugh, sneeze without it being so so painful it feels hot to touch and is relieved with cold pressure. I'm wondering what the hell it could be, I was fine the day before but I did alit of vigorous exercise and since then my body has been in absolute agony (not the type of pain you get from exercise) it's not a kidney infection as far as I'm aware, I dont need a wee more often, no stinging or burning when I wee I dont have a temperature just severe back pain its definitely internal so I'm positive it's my kidneys. Any advice on what it could be please!??