I am a cna. i have been having lower right back pain. the pain triggers when i lift, sit down, and look down towards the ground.

Mechanical pain: Is the commonest cause of low back pain and is offend movement related and settles with rest - and is difficult to treat as one has to keep one's self moving. However at a young age with low back pain particularly if not injury related then needs to be checked by dr and tests run for other possibilities including urine infection, referred pain from abdominal problem, or even ankylosing spondyl

Muscle first choice : We always think of muscle, tendon, bursa, joint, bone. Your description what suggest that this could be muscle pulling. The other choices above also could be concerned. I would try some basic back exercises, maybe some heater hot tub, and see if that helps. You may need in an evaluation but I would start this way first