There is a lot of helpful advice available from many sources but areas to think about include:
Getting your weight down. Being overweight overloads the back and makes back pain more likely and more of a problem.
Lead a less sedentary life. Our backs are meant to be mobile. Sitting at a desk all day is not good for structures such as the intervertebral discs and leads to deconditioning of muscles and ligaments in the back.
Improve your level of activity. Regular exercise helps in so many ways. The discs and joints in the back generally respond well to movement and moderate exercise will help improve the muscles which are vital for support of the back. The increased activity will help get your weight down too if this is a problem.
Stop smoking. As if there weren't enough reasons to kick the habit, smoking accelerates degeneration of the discs in the lower back and increases your susceptibility to back problems.
Strengthening Your Back
Pilates Exercises. These include a number of exercises specific to the lower back and can be very helpful.
Many people manage moderate back ache, controlling their symptoms through exercise and with tablets.
Tablets may not be a solution but analgesics and anti-inflammatories can be very useful.
Procedure / Operation
Here you can find further information about proposed injections or other procedures.