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Apply icing to the part of the muscle. Give it a rest for some days and slowly move the joint. For further queries contact your nearest Physiotherapist for help.

Hi, the muscle strain your having is quite common. Usually this area becomes tender or swollen. Application of ice for atleast 3-5 times a day in small circular motion helps to reduce the swelling if present. Usage of pillow while sitting in an upright position is necessary to reduce the pain. Exercises needs to be stopped for a period of time so that the muscle is not disturbed.

Visit physiotherapy centre

Iciing will be Ur treatment for now at least 3-4 times a day for around 7-10 mins. Try to relax Ur back muscles along with deep breathing exercises. Avoid stretching exercises.

Take rest for three days. You should give hot water fomentation for 15 minutes twice a day. You can apply volini gel or spray provided you are not allergic. You should do upper stretching exercises with proper guidance.

1st apply ice for 15-20 min if you have swelling and pain

Chiropractic adjustment will help. Core Strengthening Exercises- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day. Back Stretching- lie flat, pull one of the knee forward to chest, hold for 3 seconds, then bring the other knee forward to the chest and again hold for 3 seconds. Then pull both knees towards the chest and hold for 3 seconds. Repeat 10 times each exercise twice a day.

Visit physiotherapy clinic and take electrotherapy treatment for a week, take rest for 3 days, it will be all back to normal.

Give rest to your back ,apply ice pack twice a day ,avoid bending down and gym for one week,visit Physiotherapist for further treatment.

Take ice pack for 20 min thrice a day and rest

As to the technique, usually people who might overarch the back could have this issue. Icing for 3 days, 3 times per day 15 mins, wrapped in towel. Don't over massage the area at this stage