Sounds to me like you need abit of rehab mate :P

To do this, forget heavy heavy weight atm and take out some light weights. Focus purely on stabilising the muscles of the erector spinae on both sides and lots of different types of bodyweight exercises. Do this for 4-6 weeks.

After the 4th-6th weeks depending on how severe it is, progress onto light weights to build up that much needed endurance and mix this with medium weights to gain that half way point strength / endurance. Do this for 4-8 weeks.

After that you should have built back up a stable back which is strong and flexible. Do NOT forget flexible . But for a more detailed programme, pm me

Chiropractitioners....boss

rice is for ligament injury i think.

what i find, i always get that same problem, feels like a sharpe pain.

what i have found is its due to the muscles contracting and tightening your hips, this causes your bones are bound tightly & it can rub on the sciatic nerve, which is means you get swelling which gets worse before it gets better

your best bet (and this may sound daft) is stretch your QUADS.... these altho the front of the thing play a huge part in this tightening,

stand if you can & lightly hold up your foot behind you & stretch the quads

do tha 4 times & day... 3 sets of 15 -20 seconds....

with ibuprofen, be gone in 3 days

Seriously, go and see a chiropractor. If the pain is unbearable, I just take 400mg of Ibuprofen.

I wear my belt everytime I do my squats, dead-lifts, leg presses. Nothing wrong with it. It doesnt affect my movement, give me the support I need