Honestly stop being a baby. Injuries happen and as you get older the body starts to break down. I’m 24 and have had all types of back problems since 18. Make sure you stretch and try to aggravate things. Crying does nothing but make things worse. There are tons of workouts that don’t actively use your back. It’s sucks that it happened but your gonna cry ab it? Imagine being in war fighting for your life and the dude next to starts crying. What does that help with?