Stop doing the exercises for few days and wear a band where ur feeling jurk

Consult a senior physiotherapist near by directly

First step is to take a X ray to rule out any bony lesions. Then consult a physiotherapist or orthopaedist in person for further assessment and treatment.

Visit nearby physiotherapy clinic for proper assessment and treatment to rule out vertebral issues Take electrical modalities treatment to reduce pain and inflammation. Maintain proper posture and ergonomics

You need an online consultation for best diagnosis and treatment.

Get a thorough assessment and if it is any vertebral issue, follow up with some experienced Physiotherapist/ any other specialist if suggested. Avoid quick fix treatments for pain relief.

SWD IFT

This type of symptoms look small but can give a lot of pain and small mistakes can lead to big trouble it is better to consult a qualified physiotherapist mean while understanding this is important backward bending (extension) is causing you pain you might not go for any extension activities until experts suggest as a precautionary measure to avoid further injury

Take rest, apply ice or hot pack to relieve pain,  Avoid exercises for now. Visit nearby physiotherapy clinic for proper assessment and take ift+us for a week.

Start physiotherapy treatment best option for you contact ADMIRE PHYSIOTHERAPY LASER CLINIC IN NOIDA

For pain relief use Electrotherapy modalities like Ultrasound and IFT for 5-7 days Use Hot pack Application for 10-15 mins 2-3 times a day Apply pain relief ointment for 3-4 times a day After pain relief start Lower back Strengthening Exercises Lumbar extensor Strengthening Exercises

Don’t attempt the movements which are painful. Rest for a day . Apply ice packs at lumbar area n then u need to undergo complete assessment for best treatment plan further

2 possibilities: facet joint (sides of spine) or spondilolisthesis.... Needs investigation, meanwhile avoid extensions  as an exercise