Backing out of a competition because of injury

After trying to get past this injury twice now - I think I’m going to have to back out of my first competition this month to heal. And I’m pretty sad about it. My coach just gave me my first stripe too.

I was slammed back first on the mat almost a month ago now, and have taken 2 weeks off total to try and recover, but everytime I start training again the pain comes back. I’ve seen doctors, and I’ve been told it’s not too bad of an injury, a minor muscle strain, but training keeps irritating it. I thought it’d be much better by now, but after rolling today with a brace on, I still feel pain. I’m afraid of long term consequences, so I’ve decided that I should probably take a proper break (3-4 weeks) and not compete.

Has anyone dealt with pulling a muscle in the back before and have advice on how to rest it properly/ how you ease back into training? I thought I had rested it well and was trying to take it easy when I went back to training, but it still seems like it was still a bit too much or too early