I have had three laminectomies at the L4-L5 and L5-S1 discs over the past 15 years. Recently I have been in PT for core stabilizing exercises that don't put strain on my back mucles but help to balance out and strengthen stomach muscles to help support the spine. I found I had over relied on my back muscles and often placed more strain on already over worked muscles which increased their tendency to cramp up.

You might want to look into something like this. Most are done laying on your back with a pillow under your knees, thus isolating abdominal muscles.

An injured muscle causes pain through ripped microfibers and subsequent swelling. Ice in the first 48 hours helps to minimize the swelling thus minimizing the problem. Just like if you had sprained an ankle. No more than 20 minutes an hour on the most painful spot. It actually helps to numb it out some.

Back injuries are the pits!