First Steps

1. Reduce the amount of sitting at one time and in total during the day. Do this by getting a pedometer and shoot for 10,000 steps per day. The more you sit, the worse it is for your spine. If you must sit, use an inflatable beach ball (with just a small bit of air in it) behind your lower back. This will give your spine support and help reduce the forces on the back side of the spine. Sit less and walk more.
2. Every two hours, lie down on the floor and place your lower legs on a Swiss Ball. You may need to place your trunk on a couple of pillows. In this position, slowly roll your legs back and forth a very small amount (as soon as you feel your buttock come off the floor, stop the motion and go the other way). The excursion is usually only a couple of inches. It should be relaxing and easy to do and not painful. Do this for 10 minutes.
3. Learn how to "Lock and Load" and use it everyday. Lock and Load is a phrase we use to describe the process of engaging the spinal stabilizer muscles. Some people call this "drawing in" or "hollowing out" the abdomen but it's not either of those things. To learn how to get your abdominals and spine muscles to work, lie on your back again with your feet on the Swiss Ball. Place your hand on your lower abdomen. Now, imagine a burning candle a few feet in front of you. Purse your lips and try to blow out the candle. You'll feel tension in your abdomen. This is the kind of tension you need in your abdomen all day long, every day, for the rest of your life. You must learn how to produce it and vary it according to the task. If you're sitting in your chair, you need a very light amount of tension. If you're going to lift a heavy box, you need a lot of tension. This is a key step. Without mastering this, all other exercises become very difficult to do.

This is good advice wether you have just injured yourself or are having chronic pain. We always want slick and immediate solutions to our health problems;  most of the time it's the slow and steady  changes that we make that ultimately get us better,