Ok. So I've been lifting for about 5 months or so, and yesterday I had to put it all to use. My dad got a new LCD tv so we had to move the gigantic crt one upstairs, and then move the cabinet that held the crt down in the basement. Both were extremely heavy. After the moving was done, I felt fine.

So anyways. Last night (about 3 hours after the lifting) I'm watching UFC with my friends and while I'm sitting, I crouch over to grab a can of pop - and out of nowhere I get this huge pain in my lower back, like someone just shot me. I immediately sat back up and tried to get into a posture that would stop the pain. I found that arching my back helped a lot (so my ass stuck out =\ ). So it's almost 5 p.m. the next day and the pain is still persisting. I've had to keep this posture for a while (actually right now I have a pillow against my lower back while I sit in the computer chair), and I would really like to know how to make it go away.

I've tried stretching my lower back by laying on the ground and lifting my knees to my chest, but I can only go maybe halfway or the pain is unbearable.

I have often neglected doing hyperextensions when I work out, I do them maybe once a week, so I'm going to start doing those A LOT more from now on.

So I guess why I'm posting this is to ask how I can make the pain go away faster now, and how I can keep it away. I know hyperextensions will probably help, but what else is there? I've just never felt such bad persistent pain before.