Mostly spinalpain develops to a moderate intensity, where no medical aid is necessary. The use of a 11-points scale turned out to be a very practical guide for describing the strength of backpain. 0 means free of symptoms and 10= maximum imaginable pain. If you feel the pain between 0-3 you could adapt your activities. Longer persistence of same positions is not good, also asymmetric lifting of weights of more than 5kg should be avoided. You should not rest too long a day, because the loss of muscle strength is increased by doing so, but you should also not ignore the pain. Try to realize that you don't a competition between your body and your mind - because I promise you, you will loose it! You can perform some soft stretching or mobilisation exercises, walk in the nature - but stop sportive activities in particular the stop-and-go-sports as long as the pain is that present. 


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