Can be either

It’s a process from where you are at.
Step 1: get stable. Learn how to reduce the amount of spine usage in day to day life to allow it to heal. Combine with very safe exercises to improve stability. This is covered in the book Back Mechanic, but you can also find lots of info on YouTube. Look for McGill Big 3 and spine hygiene.

Step 2: Get comfortable and do the exercises for a few months. Use lumbar supports. Get walking consistently without pain.

Step 3: Very slowly and carefully reintroduce strength to the back and lower body to billet proof you going forward. This is where I like Knees over toes guy because every exercise he shows has a regression that even a grandmother can do safely.

Read “Back Mechanic”, it can help you get to functional, there can be lots of causes for back pain.

Once you are out of urgent pain, check out Knees over toes guy back exercise program to overcome fear of using your back again.

Good luck. And I would not suggest a chiropractor.

Elf on the Shelf is specifically this. I threw the book away.

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