Injury threat!!!

Since Christmas I've been training consistently, completing about 70 -90 miles per week on the bike and running about 15 - 20 miles per week, I've even started a proper swim session once a week which I have to say am quite enjoying trying to keep up with Jim Keeble.
That was until last Tuesday when a pulled muscle in my lower back has rendered me useless (even more than normal!) 3 days laying flat out on the floor later and I am now just about mobile again, Sunday I tried a short ride out on the bike which didn't feel too bad while riding but when i got off the bike and tried to walk was fixed in the same position I had been in on the bike looking like a 90 year old with the weight of the world on his shoulders.
I may try a short turbo session tonight just to get the legs going round again but will not be riding in an aero tuck, I'll be happy just to sit on the bike for 20 mins.
Hopefully an easy week will see me repaired and back to some proper training again, I have just entered the Waveney Tri and am planning to have a go at the Fritton off road duathlon in February so need to get back to some proper sessions as soon as possible. If it's true that for every week missed it will take a month to get back I can't afford to be missing a day let alone a week.