and what should I avoid doint that would make it worse?
Hot shower and massage usually helps. Also maybe an anti-inflammatoy. As far as not aking it worse, it depends on which part of yor back you hurt. Is it the lower back or up on the lat?
Just massage it. It will hurt but afterwards youll feel better and the tension will release. If you dont wanna do that then I suggest sleeping so your body can be allowed tim to heal.
Its the lover right hand side and I keep on getting shooting pains down my right right leg, just don't wanna do anything that will make it any more worse than it already is
If you have a heating pad, I'd recommend that. They works wonders! (: