I am 13 weeks post Alif of l5S1. Was feeling pretty good. Went to doctor and PT and got some new stretches. One of the stretches is sitting in a chair and bending forward as far as you can and holding it for 10 seconds. Also laying on back and pulling knee to chest and holding. I started doing this a week and now I can barely bend forward without having extreme pain stiffness and tightness. Has anyone had this before? Did I mess up fusion? Thanks!