Being a physio myself, I would recommend you go and see a good physio about this. Preferably somebody with postgraduate training in spinal care. My suggestion would be somebody with McKenzie qualifications (as the research base on this is excellent) in order to get rid of the pain etc. Once you have normalised movement and have 'healed' a bit, you can look at doing some central stability or control work like Pilates. Oh by the way, you can do what is called Clinical Pilates which is delivered by a physio one to one, and is designed to get rid of your back pain but then also improve core control.

If you want to find out if there is a qualified McKenzie therapist near you just let me know. Where are you based?