I really strained the middle of my back BAD today doing back exercises. It got me while doing shrugs of all things. My weight wasn't that heavy and form was good. I can barely move and it feels like severe spasms also if I try to move.

Questions:
1. should I apply ice or heat?
2. i have some Vioxx anti-inflammatory medication for my knee. will this help?
3. any other over the counter med help?

It is really hurting almost to the point of nausea. I know all a doc will say is rest and take it easy, so a doc visit isn't warranted yet. Thx...