Pain in lower back and hip
I reached down off center to pick up an empty dog dish. Had a sharp stinging pain in my lower back and hip area. So sharp it took my breath away. No pain when I stay straight in alignment. Also pain when I stretch in the morning. I can't put on my shoes or get down on the ground. Any off center twist aggravates it. If I stay straight I feel no pain. No pain or tingling at all in my legs.
You have almost certainly injured a disc in your lower back; it will take 6-8 weeks to heal.
It's good you have no leg pain.
You'll find some exercises in the navigation bar at Chiropractic Help. Do them every morning before getting out of bed, and several times in the day.
See a local chiropractor if it's not resolving; meantime be careful with bending and twisting, sit less and generally be sensible. No vacuum cleaner.
I hope this helps.
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