What many people don't realize is that there are lot os muscles and ligamants in your lower back. If don't keep these in shape, they tend not to perform their function of keep your lower back stable well.
If you are not walking as a part of yopur exercise routine, walk. This is a great exercise for your lower back. Keep a nice posture and walk at a good speed to allow for ample hip movement. It is this movemen that actually exercises the musles of the lower back and this will strenghthen your lower back stabillity.
Stay away from running for just a bit and do some lower impact exercising. You may have some swelling that you are exacerbating each time your run. If the pain begins to move lower than the small of your back, that means the problem is getting worse and you need to see a physician.
You can also try something call AposTherapy, which does wonders for lower backs and is non-invasive. Works with your walking regimen.
Rest, ice, compression, and elevation (RICE) are keys elements in the treatment of both sprains and strains.
Depending upon the extent and location of the injury, it may take many weeks to return to normal function. That does not mean that all activity must stop; instead, there needs to be a gradual return to function that is guided by the body's response to activity. Most often, the patient can "listen" to their body's response to activity and increase or decrease the amount and intensity depending upon whether there is pain with the activity or whether there is subsequent pain.
It can be a difficult balance between resting a part of the body enough and resting too much and losing strength and range of motion. For example, when the rotator cuff is strained, it may take a significant amount of time for the shoulder to return to full function. Resting the arm for a prolonged period of time in a sling to rest the muscle group may lead to stiffness in the shoulder joint and loss of range of motion. The health-care professional and patient must appreciate that balance and minimize the loss of function while maximizing the rate of healing.
Muscle, tendon, and ligament heal themselves naturally by repairing the fibers or filling in the damaged area with scar tissue. Full muscle and joint mobility may take time to return and gradual stretching may be required to return the injured area to normal. Additionally, depending upon the area of the body that is injured, the damage sustained, and the amount of loss of function, physical therapy may be suggested. A variety of treatment modalities may be considered, including ultrasound and massage, to encourage healing and preserve range of motion and function.