Hey guys, I was front squatting yesterday and "tweaked" my back a bit, I leaned too far forward at the bottom. I was able to finish the sets without pain, but now I have noticed a particular range of motion that is painful.
If I keep my back straight or arched, head up, no pain at all. I can bend at the hips no problem. If I am sitting and tilt my head forward (like I'm looking at my feet) I get a twinge of pain about halfway down my back. If I round my back or round my back AND tilt my head the pain is fairly bad....not entirely debilitating but bad enough to make me want to avoid that range of motion.
I've tried some yoga stretches, "bow and arrow" seems to work somewhat (lying on the stomach, you grab the ankles and arch the back) but nothing will make it go away.
I am going to be careful with load-bearing exercises that put weight on my spine, and will definitely wait for the pain to go away and then test with very light weight.
My question is can anyone guess what I did? I am unfamiliar with spinal injuries, and am not sure how severe this is, but I sure as hell don't want to make it worse.