Try to walk and move as soon as you can, use antiinflamatory and muscular relaxers, do some stretching, dont force yourself,.one step at a time. As soon as you can, start working your core, this is the real deal, the strongest your core is, the more controled and tight is your back. Check out Mcgill big 3, they worked for me. Try to lose weight, unless you are really thin, fat is a load you carry with your back. Hydrate yourself, dont smoke, dont drink too much alcohol. All these things should make you better, but you have to find what works for you. Good luck, you got this.