No exercise here Sis, its really a mixed bag of things. I got this SI joint problem (when it come to sitting) the fun sciatic nerve flare ups with another degenerative issue. For me, exercise often makes the matter worse. Wish I could say what could be helpful but each person has different problems and its not a one size fits all when it comes to suggesting things for the back. Now I used to exercise, I was a body builder back in the day and these really put a crimp in any of that. The low back can be so crippling. I pretty much went from being in great shape with a more muscular build into atrophying and I am in the worse shape ever. Really stinks too, you never get used to being "squishy" (as I call it)
And its not that I am prone to being lazy I just cant do what I used to, the pain is constant, you often feel like you are in the world trying to operation as best you can with this thing always in the backround (it never sleeps). It can wear on you. But if someone would judge my book by my own present cover one could easily assume I am likely a very lazy person because of the physical shape I am in. I know I would also make that assumption of me (if I were my old me) lol. I'd be thinking, girl, pull yourself together.
This is reocurring for me and desparation will make you look for as many solutions to try as you can. I typically dont buy books, I have made a few exceptions and this was one problem I made the exceptions. I think you might be in a better place to give something a try, I'm not sure but really like the guy who wrote "Back Mechanic" by Stuart McGill" I just got his book. You can probably find a video of him on back pain on youtube, he is no nonsense (I prefer that about him) and definately comes off much more knowledgable in these things (then the doctors we are typically stuck with) and you will get that sense about him. But check him out and see how you feel about him, he might be able to help, if not help you 100 % he also helps you to better live with the back you have now, which is sort of what I am stuck with and I do everything around it.
If you do and he was able to help to let me know, I never used ice on my back as you did I would likely go through the roof with ice on my back I think I prefer the heat lol
Hope you feel better though, we will keep praying for you also.
God bless you Sis