As you have strained d muscles and ligaments of the back bone, Bedrest is ideal solution for your pain,as you allow d muscles to rest and recover, duration of rest required varies from person to person. Lie down on a bed which is slightly hard and flat as long as possible. If you need to attend to office due to some compulsion, then sit with back support, while travelling also you need to have back support. With all these you will defiantly recover. Meanwhile to lessen the suffering you can take combiflam or some such medicine twice a day when ever you feel unbearable pain.