While laying in bed i rotated and felt a pop in my back. have bad pack pain, as well as pain in the front of my thighs. had a microdisectomy 4 years ago. dont want to go to dr cause of covid but could this be a herniation or something more?

Disc v muscluar: Acute onset lower back pain is statistically much more likely to be a muscle strain than a disc herniation. With pain in the back and thighs it is probably muscular but if symptoms travel further down the legs the likelihood of nerve impingement from a disc herniation would be higher and at that point you should see a doctor. Either way use ice/heat/NSAIDs/Tylenol and monitor your symptoms.