Stretching, I agree, is your best bet to speed up recovery. Back stuff is very tricky so it's hard to give specific advice. Rest and stretching, like the others said, is about as much as I can recommend.

Besides the reverse hypers, which help a lot, if you have that happen again, make sure you immediately stretch the associated muscles heavily. This could make a difference the next day. If you want specific recommendations on that, let me know.

And make sure you are getting your fiber. This'll sound funny, but constipation and heavy lifting can lead to lower back cramps. So if you're not regular....(just some random shit I though I'd throw in).

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.