Training & Nutrition - Novice rider, threw out back recently

I am guessing this is the right place to put this question, as I'm trying to make a training regimen for myself.

Don't laugh, I'm still trying to do the basics of riding a bike, however around Christmas day, I threw my back out (er, a muscle on the right side on the lower back)...

Is there any good guide or pointers to trying to get back in practice (so I can get to even the novice rider state) and minimize the chance I re-pull that muscle?

Thanks in advance.

I did the same thing last year. Oversized present + odd position = pulled muscle. Try asprin and ibuprofen, then maybe some Icy Hot. It took me about one month before I could walk upright and another month before it felt better.

I did a lot of riding in the gym on the recumbent bike to keep the strain off my core. When your back starts feeling better, do crunches and back extensions. I really like my balance ball (http://exercise.about.com/cs/abs/l/bl_core.htm) for core workouts.

>>> Don't laugh. . .I threw my back out. . .minimize the chance I re-pull that muscle?

Dude! No way I'm gonna' laugh about that. A bad back can ground you and otherwise suck a good deal of joy outta' life. You know what they say about back trouble. . ."It can't kill you; it's not that easy!"

YMMV, but here's my experience. Thirty one years ago [yeah, I remember it to the year] I ripped loose the halyards in my lower back. The only thing that made it right was [IS to this day] working out with weights and machines twice a week, specifically core strengthening stuff. Now you can't just dive into resistance exercise with a back that still hurts [Well DUH, Coyote!]. Let it heal and begin easily. . .back off if it feels like it's too much. BTW, I'm no Doc so maybe you had better get some professional help first. I was young and broke at the time, but this regimen worked.

Oh and one more joy. About every three years I wrench it loose again.

The best general pointer, and one of the hardest to follow... don't over-do it. Take your time. You don't train to get in shape... you have to get in shape to train.