Take'er easy.

Worked out tonight.. carefully. My back behaved pretty well.
Chins:
3x4@bw+25
(during one of these sets the thing in my back popped and felt much better)

3 point rows.
8/8@75
8/8@90
8/8@90

Glute hams:
2x15@bw

5x 1minute on 1 off lateral push on slide board.

Then various recovery (foam rolling, mobility work, and time on the inversion table)
Feeling much better.