All I can say is rest. Had a lower back strain & could barely walk. Standing up from sitting position was excruciating. Would honestly take me like 20 sec to stand up. As soon as I felt better went back to the gym did a work out. Next day lower back pain came back with a vengeance. Muscle relaxers, oxy & a chiropractor was basically my remedy with a lot of stretching & rest. All I can say is don't jump back in just because you feel good. Once I started feeling better I still took another week off just to ensure pain didn't come back & I was properly healed. 2-3 weeks rest from the gym is nothing compared to constantly taking weeks off here & there because of a nagging back.

I actually did this a couple of weeks ago. Went to hospital it hurt so bad. Exact same thing u described.

Long story short, doctor said think of ur back as a triangle. U have to treat all 3 corners on a lumbar strain.

So, he gave me a pain killer, muscle relaxer and an anti inflammatory. I took them took them together for about 10 days. And my back feels normal again.

Ease back n to the weights and wear a belt till u feel comfortable again. Good luck man

I have a L4-5 annular tear in my lower back and I lifted heavy all week and then when I was vacuuming out my fucking car I somehow tweaked it really really bad. Can't believe it man. I'm basically bed ridden now it's so painful, couldn't even fall asleep last night it hurt so bad. Never get hurt in the gym always outside fml. I been going on and off with the heating pad, it makes it feel tolerable. Kinda embarrassing how it happened lol. But time will heal it, I hope cause it's set me back if it doesn't heal quick I got goals to meet too. Back injuries suck man, especially when it's chronic like mine. Hope you have a speedy recovery.

Hot epsom salt bath. Sucks to say but time. You need time to heal. Swimming pool rehab will be you best friend.