A frozen water bottle AIN”T gonna cut it. Remember that 20 different issues are all called the same thing. They are all PF in their own way. But, these 20 different injuries need different treatments if they are going to be successful.
The most common symptom is moderate to severe SPASM (locking up) of the muscles on one or both sides of the lower spine.
I tell my clients, “I cant repeat what is said and taught in a six hour seminar in a twenty minute office visit. Heck, Maybe I cant in 20 office visits! Do yourself the favor you need…learn this stuff for yourself. You need to!”
Try these exercises for 2 weeks and see if you feel and move better and are better balanced from front to back.
You have been over-stretching. Stop it already.