The word i was looking for in this post was 'nurture', nurture the effects, whatever they might be.
If it's an active stone - get something done, a creative one, get creative!
A relaxing one? - appreciate the stillness.

Sounds like Sciatica

"Sciatica is where the sciatic nerve, which runs from your lower back to your feet, is irritated or compressed. It usually gets better in 4 to 6 weeks but can last longer."

May be general inflammation, I had something similar and was told to drink lots of water and take anti-inflammatorys..

Mineral water in a hot bath is good, and moderating sugar as that is a major source of inflammation.

Also tight hamstrings can cause back problems, a good stretch to do is to sit on the floor cross legged and lean forward, allowing a stretch on the tendon that runs past the base of your but and to your hamstrings, as this also effects your back, there are some other specific lower back stretches which aren't too difficult to find.

That said it could be an array of things and you can't beat a professional that cares about their job:)

Goodluck

I'm replying as someone who lost a good few years of their life due to debilitating back pain and sciatica. You've got some excellent information in these replies, and my main advice would be to see someone about it as soon as possible, don't ignore it and allow it to get worse.

I saw many 'experts' from various approaches, and did years of physiotherapy exercises, yoga, pilates, etc but I didn't make any real progress until I found a good chiropractor.

If something's 'out' somewhere, whatever that is, your body will try to compensate by moving away from that pain area, other muscles will take over to compensate for whatever's not working as it should, your posture will slowly change as a result, and that will cause further problems.

Sciatica (like any nerve pain) can manifest in strange ways - you might feel it as soreness, a tight localised cramping, like a hot wire running down through your ass or leg, or even like water being poured down your leg - the feelings can be very strange, sometimes just bothersome, sometimes extremely painful and debilitating.

There are all kinds of exercises you can do to help, as people are suggesting, particularly hamstring stretches (search for 'straight leg raise exercise with strap/yoga belt' - the belt/strap will provide support and help to minimise you straining your back even more) but I think you're much better off seeing a good chiropractor and getting them to recommend exercises that are specific to your issue and, importantly, won't risk worsening your issue by working on the wrong things or trying to do 'too much'. The alignment of your tailbone is very important when doing lower back exercises so, again, you need to know you're doing them right. I also see a sports injury physiotherapist (a very highly-trained one!) and they gave me very simple exercises that, in a short time, made me much stronger in my lower back and glutes (ass). Simple exercises that weren't 'too much', didn't take too long and could be done whilst high 😂. The yoga and pilates weren't helping much because I needed to get my skeleton back into the correct alignment *before* doing those things. Honestly, I tried yoga and pilates for years but couldn't make any real difference to my pain until I saw the chiropractor and got a good base to start from.

Now, my issues were quite severe and I don't want to alarm you as it sounds like you're nowhere near as bad as I was. This stuff can get bad quickly, though - just take some action on it now and don't let it get worse.

If you're open to seeing a chiropractor then find one that uses 'muscle testing' to help diagnose the issue. I wouldn't bother with NHS physios - they're just not trained to the level of good chiros or 'sports injury' physios, and I wasted a lot of time with them.

People have made excellent suggestions in their replies here. It's nice to see and I wish I'd had access to some of these suggestions when my issues started! With exercises, I'd also recommend looking up 'nerve flossing exercises', these are really helpful IF you have any nerve pain/sciatica (which you might not). The 'Warrior 1' yoga pose (Virabhadrasana) works the QL (Quadratus Lumborum) which will strengthen the area around your spine and give more support. Again, I'd recommend seeing someone first and getting exercises specific to your issue. Anti-inflammatories (like Ibuprofen) can cause their own problems, and I'd recommend a good curcumin (NOT turmeric) natural product instead, something like 'LLS Curcumin 95' (on Amazon). A warm bath with a couple of cups of epsom salts in will help ease your muscles (you can buy a big tub cheaply from Amazon, cheaper than buying little packs). Also, you could try some 'BetterYou Magnesium Oil' (Amazon, Holland&Barrett, etc), I know a lot of people who've benefited from that. Above all, try to see someone who knows what they're doing as soon as you can - and you'd be amazed what a few simple, targeted exercises can do for your discomfort.

Good luck with it - deal with it now and save yourself potential misery in the future! - and feel free to message me if you'd like. Cheers 👍

Brilliant advice from someone who is speaking from experience.

Surgery was my Intervention, twice. I had tried so many things including chiro.

People respond differently and obviously extent of damage etc plays a major part.

Get proper advice and don't put it off.

thank you

Yes 💯 stiffness travels through and takes over the muscles. I was having injections in my bum most days to relax my back muscles. If it's spreading to your legs that ain't great mate. sauna, steam room, jacuzzi And bro 💯 upgrade your mattress, some good deals out there.

It sounds like sciatica.

I suffer from this occasionally after receiving an injury to my lower spine.

If your intervertebral discs are bulging and pressing on the nerves in your spine you may experience soreness, numbness, pain etc down the path of the nerve which branches off and travels down each leg.

When it flares up I am a broken man. Make sure you look after yourself.

As Yourmumshouse suggested, there are many reasons for this to occur I.e lifestyle, posture, injury.

Get proper medical advice if symptoms are serious.

Best advice/excersise that works for me is to be active.

I was also recommended a yoga exercise which has helped strengthen the back muscles and I would be happy to share that if anyone is interested.