Hi. I injured my back last Thursday doing walking kettlebell swings at the gym. Across my lower back I felt a distinctive pulling apart of *something*. I was working out with my trainer and since I didn't feel immediate pain, I continued with another exercise using the vipr (jumping up and lifting it above my head - stupid I know, now) for about five more minutes. At that point I realized I had to stop as pain was setting in and getting worse by the minute.
Couple of hours later I went to the ortho who did a quick xray and said my spine and discs seemed to be fine and it was likely a muscle strain or sprain. I took tons of advil and alleve along with a couple of flexeril.
Next day, Friday, was one of the worst days of my life. The pain was so bad in the morning that I almost passed out. That entire day was excruciatingly uncomfortable no matter what I did or took. Somehow I slept like a baby that night and woke up Saturday in far less pain.
Now it's Sunday and pain is there, but seems to be more localized and appears only when I bend or sit a certain way. I went on a 30 minute walk and by the end was exhausted and in a bit more pain.
Here's my question....when can I start stretching and doing ab/back strengthening exercises? Swimming? Should I push through a walk even when it starts hurting? How much pain should I be okay with and when should I stop? Can I quit taking the advil and just deal with the low level pain? (I'm not a fan of taking meds unless 100% necessary) Should I try to get in and see a physical therapist asap?
I may sound a little impatient, and I am. I'm used to working out 6 days a week at a high intensity level and this is the first injury I've ever had at age 47. I am typically super-conscientious about form, but obviously did something wrong with this particular move. I want to do whatever I can to heal as quickly as possible. I'm going on a week-long hiking trip in Utah in 6 weeks. I don't want to have to cancel!!
Any suggestions you all have would be so appreciated. I'm losing my mind after just 3 days of limited mobility!! Thank you!