Resting the lower back especially after first injurying it is always best. After a few days have someone rub Icy Hot into the area with their lower palm to really get into these affected tissues of the back. Hot showers, light stretching, walking, 25+ reps or more on a reverse hyper, etc., will all add to the recovery. Some injuries can take a long time to recover.
I’ve had lower back surgery in the past and that was done before I started powerlifting. Since training I’ve had my share of continued lower back injuries and sometimes how they happen make no sense at all. For example, right now I have been out of training for almost 8 weeks.
I have no idea how this injury happened. In the past, when I had a training injury I knew it right away. Not this time. It’s crazy and aggravating. I’ve gone from doing front squats with 340 for reps with no belt down to a broomstick.
I’m doing all the things I mentioned above and not much progress has been made. For whatever reason this is a real long healer. My point in telling you this is that you cannot rush it and you have to let it heal on it’s own.
Take care of your lower back with active recovery techniques, but realize that as long as you are in the iron game and putting stress on your lower back from squats, deadlifts and other exercises that there will always be a risk.
That is why one of the four greatest fears to all athletes is the fear of injury and it can mentally block you from progress in sport.