I dove onto a flotation device at a horrible angle and my back bent backwards for a long time. it was sore for 2 days and now hurts to work out. could there be a damage?

The Best we can do: You need to be seen and examined. There is absolutely nothing we can offer other than guidance in this situation. You are asking us to reassure you without the physical examination. This has to be done in person.

Probable strain: This is probably just a strain. Stop working out for a week, take Motrin as directed. Apply moist heat to the desired area. If this dose not cure the problem then follow up with your doctor.

Back Pain: Hyperextension suddenly can injury the facet joints, can bruise the bone, and possibly cause posterior element fracture. Exercising can still be done while maintaining your spine in neutral. Exercising in water can also help if you avoid repetitive twisting and extension. Would expect resolution of symptoms in 2-4 weeks.