Lower back strain

[doit]

After a competition I participated for 2 weeks ago, I injuryed myself in an jumping exercise, horizontal three jump.
Jump as far forward as you can with 3 jumps.

After a jump I gave everything I had, and felt I abnormally stretched some muscles in my lower back.
Since then I have felt pain in my lower back when I arch or hyperextend my back. Feel it when having chest up high on bench, when using hip drive on squat and more.

Im not positively sure about whats the problem, I just guess it is a lower back strain or something.
http://orthopedics.about.com/cs/sprainsstrains/a/lowback.htm
The symptoms are positive, I can feel pain on exercises, but I feel no pain at all when at rest. No bruise or sweeling.

My problem is to heal it, doesn't feel any better after 2 weeks and I have exercised carefully with not heavy weights.
I want to heal it and train hard again, feels like a eternity to wait for it to heal, delaying my goals.

Anyone know a effective way to recover from this?

[StevieB]

First thing i'd do is go see a Physio, they'll assess you're problem, do some work on you, and give you a good rehab program.
After this you can get back to work on you're own strength training.