What should I do to recover from pain in spine after heavy lifting? Kinda out of shape and pudgy but used to lifting heavy boxes.

Core strengthening. 1st, allow your body to recover for a day or 2. Next, commit to a feasible three-pronged approach to improve your health/fitness. Weight loss will happen if you commit to all 3 aspects. Eat less at each meal striving for a well balanced diet. Increase your aerobic fitness by initially walking 30+ min. 3-5 days per wk. Work on core (abdominal) strengthening exercises. Say goodbye to back pain!