Threw out my back

Brand new Krav practitioner. I have a bad back that gets seizey if I push beyond my limits and sprain something in my back. I was in PT for a year and it got my baseline up to where I could do anything I needed to without sprains and subsequent seizing.

Enter Krav. Practicing ground kicks the other day I hyperextended something and felt the familar "pluck" from my spine down my IT band. It took until after class for it to catch up with me but I've been hobbling like an old man since Thursday.

Does anyone have any experience with this? My recovery time is way better than it used to be (this would put me out for 1+ months) but I'd like to get it down even more, and avoid this happening again if at all possible.