Bad back pain from quarantine?

I've been in quarantine for almost 2 weeks, I've tried to keep myself fit and to train. Did it through the first few days until I had a headache. Since then, I've been in bed most of the time and doing nothing but watching Netflix. I have such severe lower back pain. I would go out and do sports, but I'm still in quarantine.

What do you recommend me?

Do some light gymnastics for your back. Or stretching exercises.

A warm bath can also help relax.

Get well soon.

Back exercises. Instructions are also available on YouTube. Movement has to go into the body.

Since when can you only do sports outside?

Lie on your back, raise both legs and let them fall together to the left and then to the right. The upper body remains virtually rigid, only the legs, hips and lower body move. Perhaps there's a crack in the lower spine, these are blockages that are being released.

Lie on your right side. Keep your right (lower) leg straight, bend your left (upper) leg and place it on the bed / mat. Now turn your upper body to the left, so that the body is twisted in itself. It can also crack, see above… Then mirror the same for the other side.
Similar to https://www.skiinfo.de/news/photo/578617/r%C3%BCcken-mobilisation-einseitig-id69713 here

Do light back exercises, there are lots of instructions on YouTube and Google. An easy walk can also help. What also often helps with back pain: taking a warm shower or a warm bath. Otherwise you can ask in the pharmacy, there are also different ointments to relieve tension.

Do light exercise, warm bath or shower. Stop lying around lazy.