Recovering from the back injury

Unfortunately for my numbers I have been very limited in what I could actually accomplish thanks to a back injury.  Finally I am on the road back.  Usually for me the 5k and the situps are a given ... for the first time since I started the I Ho Chuan I am  behind on my walking or dancing or whatever you want to call it and my sit ups.  No dance classes to keep my numbers up, my walking was more like hobbling and very slow and dancing is something I have been watching not doing.  The sit ups were impossible but a plank was do able.  However my stretching and my sword form did not take a big hit ... I could still do everything just really slooooowly,  Mu Long Kuen is behind ... I could only do certain parts of it and I worked on my hand and arm moves. This week I started to put it back together and discovered that working on only the upper body stuff without the low stances and footwork has kind of messed up my timing and flow so now I will be attempting to get it all lined up again so it flows.  I have to admit I was a bit scared ... the last time my back got like this it took almost a year to heal but that was a long time ago thank god!