Calling Dr Hive: back strain help?

[Katy]

DS4 was throwing a screaming, kicking fit this morning.  I was trying to take him to his room so he could calm down.  He kicked the wall of the staircase and nearly threw us both down the stairs, though I caught the rail.  I knew I strained something in my lower right back immediately, but now it feels like it's throbbing inside my hip on the front and my lower abs on the right side. I took Aleve and got a heating pad, but I don't think I've ever strained a muscle in the front down inside my hip like that.

Has anyone done this?  Any advice or stretches?

[Harriet Vane]

Sounds like referred pain spreading through adjacent areas? 
 

I would start with rest, ice, and anti-inflammatories. Consider a chiropractor to make it all line up again? Whether or not you do that, though, you will want a combination of movements that straighten you out (or another way of saying it is align the two sides of your body) and core + lower back strengthening. That would be things like squats, bridging, bird dogs, dead bugs.