Replying to Dr.NS advice?

Hello DR.NS, this is my first time visiting your office but let me get to the question. This isn't anything serious but more a matter of quick recovery.

Today i had a high school Saturday meet, i participate in the triple and long jump. On my second jump in triple jump i impacted way to hard on my second drive(first step after jump) and hurt my back. I thought very little of it and stretched hoping it would go away and it would affect my next jump.

On my third jump i knew it wasn't going to end well. 2/3 of my sprint to the line my back had this really deep painful in the left side of my back. When i landed in the pit i couldn't breath for a good ten seconds. Breathing was painful for an hour after that.

Once i made it home i took a bath to help with the pain. I made my first attempt to stretch after that. I stretched by leaning to my right and touching my right foot with my right hand, no twisting. The pain was VERY sharp, i felt extremely nauseated and found myself with my head over the toilet for 10 minutes.

I have taken 600mg of ibuprofen, and i helped slightly with the pain. The only reason why this is of concern for me at the moment is because i have sectionals coming up in a few days. Right now i couldn't jog 400m if my life depended on it. I am asking NS if anyone has had this happen to them before and could help me out. Should i ice it? massage it? anything specific things that will help me be ready for sectionals. I know if the pain deteriorates at this rate now i won't be able to run sectionals and this is REALLY important to me.

+k for any advice