Thanks for posting your query.
From your description, the pain that you have seems to be due to a muscle pull or a stress injury
to the muscles in the area.
Such pain usually subsides on taking adequate rest, doing a regular hot fomentation in the area and taking a mild pain killer in combination with an effective muscle relaxant
. The symptoms are likely to improve over next 4-5 days after appropriate treatment.
I suggest you to try back strengthening exercises by extension of the back muscles which can be taught by your Orthopedician or Physiotherapist. This will help to relieve the possible muscle spasm which causes the tightness.
Wishing you good health.
Dr Saurabh Gupta.