Hi, i throw my back out once in a while, usually as a result of coughing hard. I dont know about forcing yourself to move as you usually do. On the other hand if i sit or lay down it is more stiff when i try to get up. I gently try to loosen up my back when i get up or stand up. I stretch it, again gently. It starts to loosen up after a while of moving around. There are exercizes you can look up online to stretch and loosen the muscle in spasm. In this instance i dont think pushing yourself too hard or too fast will help. A heating pad while you are laying down will help to ease the pain, but it doesnt make me any less stiff when i get up after. It takes me a few days to feel ok again.