Posted: 21/01/2015 at 21:38
This all happened today? Jeez, don't push yourself too hard. That sounds painful/nasty/serious/upsetting.
Part of being hurt/injured is getting over the upset of it. Sleep on it. See how you feel in the morning. You aren't going to lose much fitness in two weeks. It's not a long time.
swimming (depending on how you do it) might be the best thing.
i always say aqua jogging, but I'm no medical person and your back injury worries me.
have a cup of tea. Two weeks rest. And all will be well.
(Remember it's not just about maintaining fitness but about getting better properly and quickly - so don't do anything that is going to prolong your injury)