Hello, your condition is lumbar muscle strain and you can't go to the gym to exercise. It is suggested that you take a proper rest, change your posture regularly and avoid bending down to take objects. These are the fundamental ways to relieve symptoms and prevent the recurrence of diseases. Physical therapy massage with appropriate intensity can be performed on the painful parts to block the pain points. I suggest you go to the hospital for a CT or MRI examination of lumbar intervertebral disc, eliminate the problem of lumbar disc herniation, find out the reasons and treat the symptoms. I hope I can help you and wish you a speedy recovery. Please comment, thank you.