Rest and relax sir

Booooo I did my back in a few months ago and it's still thingy.

If you can afford to see an osteopath they can realign your spine and release the spasm which will help you heal quicker.

Use cold packs, not hot, to reduce the swelling. I used a wet tea towel wrapped around my back, simple cheap and effective.

Lastly, and may not be relevant for you, particularly as you are about a decade younger than I am, look into pelvic tilt, if you sit down alot this can shorten the abdominal muscles and cause your pelvis to tilt which puts pressure on the back (weak glutes + weak core also contribute to this- not a criticism, I go to the gym three times a week but I hadn't targeted these areas in this way specifically.)

Otherwise, rest up and drink lots of fluids and play lots of good games/watch films/ read 😁