ouch...you will be out for a good week
I'm afraid to say ,rest up ,and glad you can always rely on a victorian for help.
It's human nature to help one another ,unless your a hard arse .
I'M always in and out of sore backs ,it cripple's ya ,but you'll come springing back for more ....
don't look at the surf report ,it hurts even more .and glad you made it back to shore ...
get the deep heat out .hot baths ,and rest for a few days .
then flat water paddle after your able to walk ok ,keeping straight ,and build those muscles up again
lots of stretching , groin especially ,and magnesium for cramping .
signed, Doctor tardy