I tried to workout my back on Monday and I didn't stretch for the first time since I've been religiously going to the gym (7 months now). When I started doing the first rep, I started to feel a burning sensation on my lat but continued to finish that rep. It was extremely light weight but boy did it burn. I continued to lift as it didn't bother me. The next day it didn't really hurt but I didnt want to risk it so I did cardio and abs instead. While I was doing abs I noticed the pain really quick again (sharp burning sensation) and thought maybe I did some real damage. I think when I did shoulder shrugs from the night before I might have done the damage there. I did cardio the rest of the week as I'm scared to do anything else. What do I do now?