I was doing my second workout of week 12 on my first macrocyclic of PE5 with 5lbs and during the last seconds of my 3rd set I felt a mild "popping'" in my upper back as I attempted to increase RoM, just above where the thoracic spine meets the lumbar spine, between the very bottom portion of the scapula and radiating downward. There is a dull, persistent pain that is irritated by extension and feels a bit better with flexion, I.e. When I cave my chest in and round my upper back.
I did not ice and it has been over 12 hours. Swelling is minimal if not nonexistent. Pain is a 1-2, spiking to about a 6 if I do something to aggravate it. Akin to a strained neck from a night of "sleeping on it weird" I would say.
Not sure exactly what I expect to be told here other than to rest and maybe a bit of light active recovery, but any help is appreciated.