Last week I hyperextended my back at the gym. Was doing squats on a machine and all of a sudden my head went back and hips went forward. Didn’t feel a pop or sharp pain right away. Just an aching pain like I torqued something. First couple of days I did have some pain walking but it’s definitely gotten better. Have no problems sitting upright for long periods of time and don’t feeling anything lying down, so sleeping isn’t an issue. Might feel a little something rolling over aggressively but that’s it. No real pain down the legs, if I do it’s very subtle in the front by my quads. Not like a sharp pain running down, it’s just there.
Still have issues bending forward or down to pick something up. The pain is both sides, more right than left and it’s right around my hips. The back pain is low and in the middle about an inch or so above why my crack starts. The rest of the pain is in the flanks and glutes. Had issues with holding weight in my hands as well. Haven’t tried it since Tuesday but when I did I could feel the pressure in my back, like my body was trying to stabilize while I held the weight and it hurt doing it
Been doing a bunch of exercises and stretches since I’ve always had back issues and tight hip flexors. Bird dogs, planks, cat cows, pigeon poses, 90/90 stretches, clam shells, straight leg lifts with a strap, knee to chest stretches, and one other I can’t remember the name of are what I’ve been doing. Most if not all of these I don’t get much pain in my back. I get a stretching feeling the flanks of my back and glutes, nothing really in that center of my lower back.
Went to chiro yesterday and he was able to stretch my leg across my body with no pain. Straightened my leg straight up with just a massive stretch in my hamstrings. Also tried to adjust my hips but they were really tight, no pain from it.
Mainly concerned if I hurt something in my spine or this is just a very aggressive strain or pulled muscle