Lower back pain. Crunches and back flip.

Hello doc In response to your questions. The intensity of pain is not too severe as of now so l would say 4 / 10 . The pain is worst when l sit or stand up ( jerk is felt) from the bed and it gets reduced when l sit with the arched back in a relaxed position. The pain is more when l try and sit straight correcting the posture. As per diagnosis, l have been applying omni spray gels, ointments like moov, back pain roll on, hot water bottle. Took combiflame once to get relief but sadly no relief. The exercises l did was lifting my back up with the both palms on the side while resting on the bed. Also l did yoga for a week after experiencing back pain. This pain primarily occur when l started going for dance classes and did a lot of regress moves like crunches and back flip. Thanks and regards.