Don't do heat unless you need to move in the next five minutes. It seems to help, but makes it worse. Ice is your friend. Inflammation is your enemy.
Drink lots of water. Hydration is important.
Any time you need to move, flex your abdominal muscles so that it feels like you are expanding your rib cage. It will help stabilize your spine and take some of the strain off your injured muscles.
To reduce chance of reagrivating, when you are reaching, or leaning over (brushing teeth, pulling milk out of fridge, etc) turn to the side and make sure one leg is bent more than the other. Put one foot up on a small stool if practical.
Take anti inflammatories. OTC if you can't get a rx. My dr gave me diclofenac sodium, an arthritis med. Cheap, and way more effective than aleve.
Don't fuck any women over 140 lbs. Flipping those big bitches over can wreak havoc on your back.
Ice, ice, ice. It seems like it will make you stiff. It won't. I used to use only heat. I switch to ice and my episodes of back pain went from lasting weeks to days.