Hello and Welcome to HCM,
Thanks for writing to us.
From description , it seems you might developed muscular or ligamentous strain .
Following measures will help with the pain
• Lie on a hard bed.
• Anti -inflammatory drugs like Tablet Motrin
1 tablet as and when required
• Avoid forward bending.
• Avoid strenuous activity & lifting heavy weights.
• Apply diclofenac
gel on the affected area. Warm compresses will also help.
Do not lift weight or try to do exercise that involve painful muscles. Give proper time for the injury
Hope this helps you.
Wishing you good health...
Dr Saurabh Gupta.