I broke form while deadlifting two weeks ago. When coming out of the pull I rounded my lower back and about midway through the lift I felt a dull twang. The next dumbest thing I did after breaking form was completing the lift, mostly with my back. Stupid I know. But anyway upon setting the bar down and standing back up I felt pain in my lower back. It wasn't so bad that I couldn't finish my workout, and I have been working out since but using only light weight for deadlifts. I still have extreme tightness and soreness in my left side. I can feel the pull on my calf when I tilt my head to the right. The main muscles affected are my left glut (mostly in the gluteus medius), the lower back, and the iliotibial band. Can anyone give me advice or suggestions to what I may have done? Pulled muscles, pinched nerves ect?
Also, I have been stretching and foam rolling but anything else that might speed recovery would be greatly appreciated. Thanks for any and all help!