I literally just fucked my lower back up. I stood up wrong and felt this real sharp pain start in my…

I literally just fucked my lower back up. I stood up wrong and felt this real sharp pain start in my lower back and shoot down both legs. The pain is seriously excruciating. Any suggestions on what I can do for pain management? I didn't fall so I don't want to go to the hospital because I'm pregnant so they're not going to be able to give me anything.