Another setback, kinda discouraged but gonna do what I can

So I hurt my back at work last week. I was hoping a few chiropractor visits would fix it but it got even more injured on Tuesday. I love being a nurse but the toll it takes on my body is a lot to pay sometimes. So weights class is out, dance class is out. I can still walk for a bit, I took my daughters on a mini bike ride yesterday but that hurt too badly. I'm trying to do what I can and just keep moving even if it's not technically "exercise". Sitting hurts it so I guess that's a motivator to keep up and moving. I've lost so much muscle mass this year with all the crap that's happened that it's kinda discouraging. I'm back to where even light exertion burns the old quads. So I'll be starting all over again. But I just want to get my back healthy so that I can lift weights safely and get back in shape.