We've all been there! I suggest starting with some OTC painkillers as needed, and letting your body rest as much as you can. We'll try to help with more tips along the way so keep us posted!

I use a physical therapy elastic band to help stretch the muscles. I don't go hard maybe 10 minutes total. Do 10 reps with each arm and in different positions. Also legs and back. Do some stretching. Also heat helps. This is going to sound crazy, but take a long tube sock...fill it 3 quarters the way with white rice. Fill it full but not tightly packed. Tie a knot in the end. Put it in the microwave for a few minutes. You might have to start with a minute then add 30 seconds at a time to get to your perfect temperature. You can bunch it up in a ball shape and put in lumbar region, drape around neck. Place it across shoulder and lean back against couch to hold it in position. It puts off a moist heat similar to the heat bags they use in physical therapy clinic. I store mine in a gallon Ziploc. I have a white sock in the freezer, several black socks for heat and after 3-4 months untie knot turn inside out and wash. Refill. You'll know it's time to change the rice when small sandy pieces of grains begin coming through the fabric of the sock