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Try a simple exercise by lying on your stomach on a bed then put left arm out at shoulder level with your elbow bent to 90 degrees and your hand is down. You should keep your elbow bent and slowly raise your left hand. You need to stop when your hand is at your shoulder level then lower your...

you should take a rest and you can apply ice packs and heat pads to the affected area of your body. You may also try stretching and gentle exercises to alleviate the soreness.

You can try yoga and stretching exercises to allow your back muscles to relax. Hope his helps!