I'm healing out of a layback move done without stretching. How pre stretch for a layback roll when you were paddling leaning forward for 3 hours ?
Stretch every day. There are manuals. Situps, crunches and situps to either side as in bracing.
After the injury, Glucosamine and asprin or advil. Reducing inflammation for healing is essential. Your tissue may be pinched out, reducing inflammation may rejoin that area.
Check your shoe heels for wear. Cut out cardboard lifts, pace under heel. Check heel wear for equal wear both feet.
Lower back pain often caused by low worn shoe heals tilting pelvis in the opposite direction.
Laying on back with lower back flat on hard surface. Tilt upper body upward forcing flatness on lower vertebrae. Not moving helps, try 3-4 days.
Visit EXRX omline ? outstanding working reference.