I have experienced a back injury which has lasted for two months but it has gotten better lately. The event happened when I had my back extended to max(backbend training) and it was just sore afterwards, but the next day the range of motions had been very limited which I couldn't do any extension nor flexion. I felt the pain and compression around the sides of my lower back and middle back when I flex and extension degrees was limited as I felt it was at the middle of the spine prevents me to do so. I have been doing research about this which can seemingly be QL muscle spasm, thoracolumbo joint syndrome, and have tried gentle stretches also even rested but still experience the pain or discomfort.
Hi, Welcome to Chat Doctor forum. Never try to stretch any body part or full body in a first. if given a try the same will happen. stretching needs to be done on regular while doing exercises and can be extend day by day not by once. anyways dont worry about the low back pain here i will suggest you exercises which at first you need to do slow without any pressure for a week. then after a can do little fast, this will improve your muscles strengthening of lower back. apply the ointment to the area of pain, cover it for about 10-15mins with a cloth, then clean it with warm water following hot water fermentation. then do the following exercises.  all the above exercises to be done carefully atleast once a day for 10 days. do not put pressure if pain is severe. diclofenac ointment to be used twice a day. Take Accelofenac+ paracetamol ( Zerodol P) for three days. once a day. slowly the range of motion will increase after a week. untill then take rest properly and take care. follow up after a week. thank you. 