These injuries build upon themself. I would lug stuff up to 50kilos around all day then get laid up for a week when I bent sideways to grab a pen off the floor. Do your therapy after the therapy is over. They stop giving it to you when they're out of money, not when you are out of hurt. Continuing will keep you strong so that something minor won't set you back again.
Here's hoping your botth in shape for the Glouchester Cheese Roll next year.