Ok, so you aren't panicking, you feel confident your back is going to get better on its own, you dont need to rush off and have any scans (check out the buttons above if this statement isn't true yet...), but you want your back to feel better now!
A lot of treatment options on offer for acute low back pain are fairly low value. Manual therapy is not required or necessary to get better. You do not need to see a physio or chiro to manipulate your back 'back in'. Most of the time, back pain is better within 6 weeks.
Sitting around and waiting for it to get better is NOT really an option though. Getting back to doing what you want to be doing, ASAP, is really important. Health practitioners come in here. They can work with you to come up with a plan to get you safely back doing what you want to be.
This might be quite specific to you. For example I had a client in Kuwait who wanted to be able to easily sit on the floor with her family for meals again. We gradually built up her tolerance to sitting on the floor again over a number of weeks until she finally could do it.
Seeking professional help and guidance is worthwhile to find a tailored solution to your problem, but here are a few generic exercises you might try to help your back to feel a bit better in the first few days. Then check out the 'moderate back pain' page for the next level, up and the 'get back to bending' page for more higher level options!
Why does it hurt to bend forwARD. IT MUST MEAN IT IS BAD FOR MY BACK!!
A brief explanation as to why it may have felt like your back went out on you. There are SO many more factors to injury, a lot of them relate to psychological and social factors, as unlikely as it sounds. Especially if you have CHRONIC pain, the nature of symptoms because a lot LESS about a biological thing, and a lot MORE about the other stuff. I talk about that more here.
ok, I think I get it. I just want to get moving again.. what are some easy exercise ideas?
There is GOOD evidence that exercise is a high value effective management strategy for acute low back pain.
There is NO evidence that one sort of exercise is better than any other.
Find what you can tolerate and DO THAT, then gradually work back up to what you find more challenging.
Doing cardio exercise might release endorphins that help with pain relief.
Exercising the affected area might help to reduce inflammation and desensitise it. Here are some ideas for that - note NONE of this is intended in place of proper medical assessement and treatment!