back injury recovery tips?

I think the biggest advice I can give is to take it easy. That's the hardest thing for me, if I have a good routine going, is to allow myself recovery downtime.

Rest. Ice. Compression. More rest than you think you need.

Please don't let us convince you of anything as if it's medical advice cause nobody on the Internet knows I'm a dog and I can simply spread misinformation because I think it's funny.

I'd want ice and compression. Probably laying out, doing stretching but not until it's painful. Maybe consider swimming if you have a pool available to you. Maybe take ibuprofen according to the manufacturer's instructions unless otherwise directed by a medical professional. Try to minimize walking as to not do more damage to it. I don't think there's much you can do besides common sense advice. I hurt my knee recently and my intention is to just suffer through it and seek medical assistance if it starts getting dramatically worse.

I've been there before, I messed up my back during a squat and I could barely walk for months. I remember asking my sister to tie my shoelaces, most excruciating pain I've been through. unfortunately no one really does anything about back injuries, it's just a matter of waiting. rest, don't aggravate it any further.