I have chronic lower back pain as a result of leading a very active life but mostly because I strained my back severely trying to lift a tree in the woods. it was skinny and blocked the road. even skinny trees are heavy, especially if they are long. I'm still quite strong and all the core training in the world won't prevent a back strain episode. hunching over is the worst for me, such as pushing a couch up 3 flights of stairs with little help from others. stuff like that requires a 3 week recovery for me. my part time job includes heaving heavy bags of concrete and lumber but if I'm careful I deal with just moderate back discomfort. things that speed recovery from episodes include two back massagers and hot soaks with epsom salt. I also stretch prior to physical exertions. using a good back massager properly is an art, well maybe not art but you get batter at it the more you learn about it and your back. it's a process that sometimes takes 30 minutes. a hot soak plus a back massage is amazing.
this is what I have:
This one is easy to use on a daily basis - leave it setup and use it every day until your episode is over
http://bestbackmassager.com/
Back Shiatsu Massage Cushion
This is my best one, but this one is updated with heat - that sounds great. This type will bring you an altered state of consciousness. Keep an open mind and relax your back while you lay face down. It's a little awkward but if you take your time you can navigate it using your own hands. It's heavy but you can push down with it for more pressure if you want. Work it into the spots where it hurts and relax. Tilt your pelvis forward occasionally. Also you can pull your skin in one direction allowing the knobs to work deeper. If it hurts when you use it then you're using it right. Take breaks and do it some more. Take your time. The relief comes when you stop using it. Just lie there and let the fluids move around and migrate. When done, I like to get off the bed by sliding feet first face down using and twisting my back as little as possible.
http://www.handheldbackmassager.org/...2-attachments/
Homedics PA-5H Therapist Select Compact Percussion Massager.
Tylenol PM helps too at bedtime, even durign daytime if you'll be sitting at the office, etc. but you won't be your sharpest. Prescription muscle relaxers, a kind of salt, work the best to get those muscles out of spasm. But those affect everything and you have to take a break from personal training, (which my wife says makes me cranky) then when you stop using them you have to get back into training gradually. It may be a lost week, but if you can't walk you need the proper treatment.
cycling doesn't bother my back, but I would use caution riding or doing any personal training during an episode. treat the injury and recover, then get back on that bike and have a good time.