I was in cheering practice and when I got tossed, the girl who supposed to catch my arms accidentally put her knee forward and my lower-middle right back hit her knee. Now it hurts when I bend forward (going to the left) and I have cheering training tomorrow. What do I do?
In my opinion all you need to do is give you back a little rest. For immediate relief have some painkiller along with a muscle relaxant and have proper bed rest for 2 weeks. Do not lie down on soft mattress use hard one instead, do not sit for longer durations and do not travel long distance for 2 weeks. You can also apply some good anti-inflammatory painkiller gel on your back. If the pain increases do some hot fermentation locally and make a routine of doing some back strengthening exercise daily. After 2 weeks start with some back strengthening exercise. It will help you build you back muscle, and you will be able to continue with your practice in few weeks but do not overlook at the symptoms right now. As it is still early days for you, and you can be fine and back in action with these small things. Good luck