Please advise how to soothe my back pain?

Conservative therapy: Conservative treatment is the first step. A combination of core muscle strengthening, intermittent and as needed use of anti-inflammatory medications and maintaining an ideal body weight is usually effective at managing back pain. If this is unsuccessful, i would recommend seeing a spine specialist. At 32 years old you may have premature degenerative disc disease.

Stay active: The worst thing you could do is lay around. Try to stay active and stretch your hamstrings. Applying gentle heat can relieve muscle spasm. Over the counter anti-inflammatories (advil, alleve, etc) can help, but limit use especially if this causes upset stomach. Consult with your physician if your pain lasts greater than 2 weeks.