Everything has improved since I started physical therapy and the main thing she has me do is planks 30 seconds twice a day. For a quick pain relief I do a very mild cobra on my stomach just resting on my stomach and letting my back curve just a little bit. These two things combined and then daily make a world of difference

Do physical therapy as soon as possible, the sooner you can start the healing process after the injury, the shorter the recovery time. Of course, if its been a while, PT will still help. And unless you have blood conditions like hemophilia, or clotting disorders, do use ibuprofen (NSAID) when your pain is bad, as ibuprofen is an anti-inflammatory, and most of our pain comes from inflammation. Get better soon!