I had a pulled muscle in my back about 8 years ago that I ended up getting PT for and it healed. For the last few weeks the spot has been bugging me a little, but today I spent a few hours in an uncomfortable chair and when I stood up I tweaked it and now I"m in serious pain. Like, incapable of putting my own shoes on and it's hard to walk up the stairs pain.

The muscle that hurts is right in the arch of my back on the left side, but I don't think sciatica because it doesn't shoot down my leg or anything. I can't remember the exercises the PT people had me do.

I've been trying to do some yoga poses to stretch it out (cat/cow, child's pose, bridge, as well as laying on my back and pulling my knees in as far as my belly will allow to try to stretch it out side to side). I'll keep on with that, as well as putting a heating pad on it.

Any other suggestions for how to fix this? I'd rather not go back to a doctor if I don't have to, although if I don't see any improvement in a few days I will because I'm at a seriously limited mobility right now.

Thoughts appreciated!