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Back strain


Hoping to find some helpful advice here.

Among other things I enjoy powerlifting. I am far from competitive but I enjoy the exercise. 

Abut 8 weeks ago, while back squatting, my hips came up too quickly and all the weight of the bar went straught to my lower back.

It was quite twingy for a while and went to a physio about 2 weeks after (6 weeks ago). I was given after few stretches to do to stretch out the psoas, and pirformis muscles. I have been doing hem pretty regularly and they do give me quite a ot of relief. 

Since I started I have felt my spine cracking and popping and my muscles twitching and 'bubbling' while I am lying down. Neither are painful and I took it as after good sign of things slipping back into their normal place and strained muscles relaxing.

However, in the mornings I still wake with a very achy lower back. This, as I know many people will be familiar with, is a miserable way to start the day and makes me feel that I am not making any progress at all. 

I have been to chiro and back to the physio who gave me some different stretches. I have added these in to my schedule. I stretch at least once a day for about 30 min,  sometimes twice

Again they help, but the effect seems temporary until the next morning. 

Sometimes when I stretch the left side of my back tingles but I imagine that is normal.

The physio mentioned tge possibility of a bulging disc and tested for it it but it doesn' seem to be the issue.

Can anyone offer some advice, it has been 2 months now and I am getting quite frustrated 

Thanks for anyone who takes the time to respond

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