I was doing my squat workout and after a few lighter warm up sets, I added weight, got under the bar, and stepped out of the rack position to suddenly experience a small lightning storm of pain in my middle back. I was almost immobilized for an hour or so, hard to breathe, couldn’t move much, etc., then it seemed to get a bit better. Other than being a dull ache and catching during breathing and some movements. This morning, it was about the same level of pain as it was after it first happened. I’ve attached an image to describe the area. Feels like it kind of runs along my ribs and its especially strong nearer to my spine.
Does anyone have any idea about what I might’ve done and how long I should lay off lifting? Thanks!