Hot and cold compress! (If you don't have any of that stuff lying around.. take some rice and put it into a pillow case or some type of fabric bag. You can heat that up and lay on it. For cold compress just do a baggy with ice and salt *Makes it colder* and wrap it in a towel)
You should be drinking a crap tone of water right now because the reason that happened is partially because you are dehydrated. You need to take a pain reliever which will take down the muscle swelling. Another suggestion would be to lay down on your back, on the ground with with your feet straight and your arms by your side (Palm up). You need to be breathing in deep and thinking about relaxing your face and body. I know, I know, Weird ass shit yogies do but it helps. If your lower back is not touching the ground that's not a good thing; it means your spin is not aligned which is also aggravating the situation. You need to be laying there for a good 30 minutes or until you feel your entire back touching the ground. You could combine the hot compress with the laying down if the bag is flat enough. I would be cautious about trying to stretch it or massage anything until you get the swelling down.
Just rest and if it does not improve, go to a physician. And maybe start strengthening your shoulder and back muscles in a controlled program
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Sounds like your pelvis. I hope it was a fluke.
Otherwise, welcome to hell if your pelvis has decided to act up.
use some vapor rub on it, and do some stretch exercises like yoga
You need to go to a doc. Maybe it's cuz of the disks of your back.
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