Stretch your calves and hamstrings. Thoroughly. No, really, try it. For the longer term, work on building up ab strength, which takes the load off your back mu

Stretch your calves and hamstrings. Thoroughly. No, really, try it. For the longer term, work on building up ab strength, which takes the load off your back muscles a bit. Those of us who sit all day long tend to have very weak abs. You might want to book an appointment or two with a physical therapist - not ongoing weekly treatments, but they should be able to show you exercises that are safe at your current level of conditioning and make sure you're using proper form. Without those two things, you run the risk of exacerbating your existing injury or causing a new, worse one.