I hurt my lower, lower back a few weeks ago and I can't figure out what or how I did it so I can get better and not have a repeat injury. The pain is on my left side below the glute muscle. I'm not too familiar with all the back muscles but I think it's a lower back muscle because my glutes feel fine.

After a few weeks of pain I took 3 days off in a row and the pain went away without me even realizing until today when I was on the row machine. I started off with some lighter weight and was getting a really deep stretch in when all of a sudden I had a sharp pain in that same spot and it shot through my body and was unbearable.

Can you guys maybe help me pinpoint the problem, suggest some lower back stretches and strengthening exercises. Also should I ice it down or put a heating pad on it? Should I take days off again? I only felt the original pain when I was working out back and legs. Tomorrow's leg day and I'm not sure if I should hit them any way or just stay away from squats, deadlifts and leg press.?? I'm currently mid-cycle and don't want to pass up such an important part of my trainingAny help would be greatly appreciated.