How to recover from lifting something very heavy?
I lifted a 30 kilogram bag upstairs one step at time- properly using my legs and centre of gravity . My core is solid from situps and cross crunches. I have weightlifting 4 years using 8 kilogram weight every second day mostly arms and chest. However I just recovered from a ligament tear in the back and side and rib pain when lying down. I didn't hurt my back but there is some stress at base of the spine. How to recover from this experience at my limits?
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