hi welcome to healthcaremagic
It is good, that the doctor have ruled out any spinal injuries... hence nothing major.. Time taken for a bruise
to heal is 4 weeks normally.. until then you can continue the exercises already thought.. If the pain felt is very severe then you need to do an x ray
of pelvis to rule out any fracture
... continue with Nsaids twice a day for a week, then taper the dose and stop...