Apply Hot Fomentation twice daily. Avoid bending in front. Postural Correction- Sit Tall, Walk Tall. Extension Exercises x 15 times x twice daily - lying on tummy, take left arm up for 3 seconds, then bring it down, right arm up for 3 seconds, bring down. Bring right leg up, hold for 3 seconds, bring it down. Then right leg up and hold for 3 seconds and bring it down. Repeat twice a day- 10 times. Bhujang Asana -- Lie flat on your stomach, keeping the palms out, bend the neck backward, take a deep breath and while holding it for 6 seconds, raise the chest up. Release breath and relax your body. Repeat the exercise 15 times twice daily. Core Strengthening Exercises- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day.

Your side benders that is called q.lumborum's fibers are torn.   So plz approach to a sports phhysio....he /she will relese any waste accumulated products at torn site and relax the spasmodic muscle  for sooner recovery and will apply kinesiotaping.. so that u will be protected Even after actovities ..

Dear client Hot pack will help you to reduce pain . Hot pack 15 min twice a day . Pain relief treatment is necessary so go to physiotherapist Dr will treat u by electrotherpy and with the help of exercises

Take medicine after consulting doctor.  It will settle

Do hot fermentation and muscle relaxant medicine after food. Then start physiotherapy treatment

You should go for cold compression/ ice pack in 1st 24 hours and then post that hot water formentation.