It should help the recovery tremendously. It kinda sounds like you have a slight strain. You may want to give it complete rest for a day or two before you start stretching. Maybe some ice wouldn't hurt for right now. In about 3 days you can also use heat. In fact a good idea would be to heat the area and then stretch. A good hot soak before stretching would be good. That way you warm the muscle without exerting yourself too much so that the area gets more rest.

You should be fine. If you were to count up all the things that are impacting your back you'd find, "gulp", that it's pretty much everything.

BTW, I'm not seeing any ab work. Are you just not listing it? You need it and a strength imbalance could lead to these kinds of troubles. Also watch out for the military presses. Sometimes we have a tendency to "favor" one side or the other and since it puts your center of gravity so high the impact on the core musculature is pretty significant.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.