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.

You definitely need medical treatment if you feel the pain is distressing. See your family doctor initially

Heavy weights exercise causes a lot of wear and tear on body. First you should do proper warm up exercise protocol. Then u must do exercise in proper Manner for example u should check your lifting techniques. I think 5 kg weight is not bearable for you right now. You should slowly increase your weight.. So, If now pain is there then u should stop exercising with heavy weights and firstly focus on pain treatment 1. Cold pack 15 min 2.proper rest for few days till pain get released 3.learn progressive strengthens exercises. 4. Learn proper warm up and cool down method.

Hello..May be due to weight lifting it's got strain..If you r doing gyming than avoid weight lifting for some days..Apply ice or hot formatation..once no pain than start your weight lifting exercise from minimal weight. Do proper strengthning exercise. gradually increase your exercise.