Are you sure you want to do anything more than stretches now? I find however long it takes for the pain to go away, it takes that much more time before you can stress the area with strength work.
Good luck! All you old guys are so fragile!
You are certainly lucky to be as young and vital as you are! I dunno. I am trying not to stress the area, and not doing things that hurt. I have tried the planks a few times and realized right away that they weren't ok, but now I seem to be able to do one comfortably. I think I am being appropriately gingerly with it.