Long term sufferer here
Do not go to an osteopath at this point they could cause more damage, actually any osteopath worth their salt wouldn’t touch you.
For now small walks if you can manage and keep mobile as much as you can. Getting on the bike is not a wise move.
Get yourself back to the GP on monday and ask for
Naproxen 500mg (250mg won’t do anything)
Diazepam just to relax the muscles and so you can sleep
Codeine 30mg/500mg
This lot is for severe pain.
Hot baths
Tiger balm at base of back helps
Get yourself to a physio just to assess you and give you simple excercises.
Ask your GP if your health trust has a spinal fitness class and get on it ASAP.
It does get better but don’t push your boundaries.
I’m not opting for an operation just changed my lifestyle.
Good luck OP stay positive!!