All i know is when i get home and have my wife gently push on my back i cringe, its that good/bad ache
Ahh been there done that.
So I tweaked my back pretty good twice several years ago. The 1st tweak a few weeks or so I was all good.
The 2nd tweak (lifting with back, not legs) the nagging pain stayed with me for a few months cause I kept working and would just reaggravate it.
I talked with my dad who is a health nut, he told me that he had a very bad tweak working for the city as a garbage collector. He said he just worked through it and with constant movement and a good diet he said the pain eventually went away.
So I followed his advice, cleaned up my diet, learned what foods are anti-inflammatory vs flammatory and
the pain did eventually go away.
Your right, you can start with your diet that really helps. Water is good but try anti-inflammatory juices (100% juice) like cranberry cherry and pineapple. All are great and have helped me.
Every once in a while if I sleep a certain way I can feel the slightest discomfort that is very negligible.
I have about 380k on my volvo seat good support; sometimes I aggravate my back by using it too much when pulling freight on-off the trailer. Use arms and legs to pull not back. Same with lifting
Also you want to work those muscles regularly that are near the sore muscles to strengthen and give better support which will help the sore muscles heal faster.
Talk with your Chiro or regular doc for an approved regimen and diet. gl