Has anyone pulled their spinal erector?

About a month ago, I was performing dead lifts and being STUPID at the same time since it was a warm up set. I picked it up wrong and something shot down to the lower part of my back.

I quit doing deadlifts and squats for a few weeks to let it recover. Later on I could still feel it but finally went away. Now that it had been a few weeks since I even noticed it, I started squats again and I can fill it in the spinal erector once more.

Are there any stretches I can do or something I can take for it to go away. I don't feel like going to a chiropracter so they can tell me what I already know.

The pain isn't nearly as bad right now as it was after it happened. Anyone else had this problem before?

Have you tryed Roman Chair to streatch and strengthen them? That helped me alot when I pulled 'em.

I haven't done very many sit-ups since the incident. When I would do them, I could feel it in the lower back and didn't want to cause any more damage.

I never knew doing sit ups would help.

Some times I pull my wifes. LOL sorry had to