Injured lower back question?

I have a back injury question injured my back.?

• I was recently installing drywall overhead in my garage. At times we had it resting on our heads to hold it up. Alot of bending and lifting. I normally do alot of that anyway so not a big deal(just not drywall) Now my back is hurting about middle to lower back area. One or 2 Vertabrae hurt to push on them (the feeling like pushing on a bruise) It isn't unbearable I sleep ok, Just has a kinda uncomfortable feeling. No pain in my legs or buttocks area. Any ideas? Just tweeked muscles? It has been about a week. Are there alot of muscles surrounding the vertrabrae. I don't think it is a bulging disc (I think becaues that would probably hurt alot worse.) Any help would be greatl appreciated

• Answer:

  Try this to see if it will loosen up your back. If this doesn't work then I would suggest that you have it checked out though there is not much that really can be done if it is in the thoracic vertebrae as they have ribs attached to them. Sit in a straight chair and raise the left arm up as high as it can go and then return it to the side. Now do the right arm and you will notice that one arm goes up higher than the other. Start with the arm that goes up higher. Raise that arm up as high as you can for 30 seconds and then rest it for 15 seconds. Repeat this twice more and then do the opposite arm exactly the same way 3 times. Now turn the head as far as you can to the left and then to the right. You should find that one direction goes further so start with that direction. Turn in that direction as far as you can for 30 seconds and then rest for 15. Repeat that twice more and then do the opposite direction exactly the same way 3 times. Now get up and walk around. There should be less pain and more mobility present in the back. Return to the chair and keep the hips and feet planted while you turn the body to the left as far as it will go without pain. Now turn to the right as far as you can without pain. One direction is going to go further so turn in that direction as far as you can without pain for 30 seconds and then rest for 15. Repeat this twice more and then do the opposite direction exactly the same way 3 times. Lastly, bring the Left knee up as close to the Right shoulder as possible and then do the Right knee up as close to the Left shoulder as possible. One combination will get closer so start with that one. Bring that knee up as close to the opposite shoulder as possible without pain for 30 seconds and then rest for 15. Repeat this twice more and then do the opposite combination exactly the same way 3 times. Get up and walk around. There should be less pain and more mobility present. Hope this helps!