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Try not to do too much until it starts to feel better, gotta let the swelling go down or you'll do more damage. Ask me how I know!!
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With yoga / Pilates, I strongly suggest doing an actual course. I’ve had a few instances where lifting something heavy somewhere awkward has tweaked my lower back, and while doing yoga at home did help, it was after doing just two sessions of Pilates that it completely went away. I’ve not been for about a month because life, and the pain is coming back.
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Hang relaxed off a chin up bar or door frame and rotate your hips, repeat as needed.
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Assuming its just muscular and you're not getting sciatica or any other funny referred nervy pain then my 2c would be to go see a physio thats good with massage/ manipulation, nothing drastic, but just to help move tight muscles, and take ibpro as a "course" 3 times daily for a week.
And everything else thats suggested up thread!
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Sounds like a herniated disc. Plenty of good advice on this thread.
Good luck, I've been there and thankfully been OK for last few years.
Long term strengthening of muscles around the spine is important once your better, prevents re occurance.
Muscles get weaker as you age and the spine loses its natural support structure.
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RonAsheton
hangedup
EasyAndy
cookiemonster
wildwest
@Light_EDDed
My name is Edward, and I have back pain.
Fucked my back about 4 weeks ago. Lifting a rotovator into a car.
I’ve tried pain relief yoga, light stretching and strength. It’s still niggling