Back spasm HELP!!

Hello lovelies !

Ive been having lower back pain for about 3 months now, which slowly got better but never went away. 2 days ago I went to the beach with my partner and I started walking back to our stuff when I big wave came and my feet were stuck in sand. It didn't quite knock me over, but twisted my back in a funky way and I had instant unbearable pain. Ive been having trouble getting on and off the Toilet myself, getting out of the bath, walking, wiping myself after using the toilet and getting out of bed seems to be the most painful thing ive ever felt.

I went to see a doctor today who after 5 minutes told me I was having back spasms, to do stretches and gave me a script for morphine. He didn't really offer any alternate pain relief or ways to really take the pressure off my back without being heavily sedated and told me id need to stretch for weeks.

I was wondering if anyone else has had similar experiences with back pain/ spasms? If there's any method that really truly helps without a strong medication and how long it took for the pain to feel a bit better?. I'm only 20 and this is a very new and concerning experience.

Thanks in advance x