What Relieves The Swelling Between The Hip And The Lower Back?

HI. I'm a 38yr old male and have worked out all of my adult life along with basketball and mountain biking. I recently had a motorcycle accident where i landed on a rock and have a bulging disc between l4 and l5. The swelling is finally starting to move up from the hip to lower back and side but still can't feel my skin where the swelling is the greatest. Any thoughts on exercise or streching or what not to do to get the healing process going? I don't have really any pain besides being stiff from the swelling.