I honestly think what it was - because its been a week now but it flared up this morning.
I think it was my shoes. because im always on my feet all day. I felt my back getting tight for like two weeks and like an idiot just ignored it, then one day it flared up and was really painful.
I switched shoes and it had been getting better each day last week but for whatever reason it flared up last night while i was sleeping...
It happened while I was painting, i just twisted weird when I was rolling a wall and that was that.
