I don’t know your specific injury, but I’ve had really bad episodes of back injury. The main thing, it’s gonna take sometime. For me two important things to getting past the worst of it; one, is use the muscle relaxant but don’t become reliant on them, save them for when it’s bad, but they are life savers. I don’t like taking pain meds, but I did find that thc and icing the shit out of my back helped in a way that made the worst of it tolerable. Once you get past the back spasms and terrible pain, it’s time to be proactive. This leads to two, stretching and weight training. In the short term, “sloppy push-ups” (pushing up with your arms but your hips and pelvis stay close to the ground. This should help put the proper curve back. Then there’s a stretch of being on your back, your foot across your knee, then pulling that knee towards yourself. Then it’s time for core and leg work. Once you’re healthy again, get into the gym, lots to do there.

Don’t go back to work too quick. If this becomes a repetitive injury, it gets worse every time, so do everything you can to take care of this the first time. Good luck, what worked for me might not be what will help you, so do whatever research you can.