Ouch man! Back injuries are the worst.
Best advice I ever got when I did something similar a few years back was wait it out until you can see a professional.
Given the severity of the pain and the hindered mobility your bod’s letting you know something aint right.
As much as it can suck having a routine thrown off the best thing would be some much needed downtime. You may end up making things worse if you try and push it too soon.
Just my opinion though
... No a doc or anything, just a dude who’s slipped one too many discs in the past from similar experiences.
Here’s hoping for a speedy recovery for you, man! All the best
