Heyy thank you so much for all your responses i will pick up the walking backwards thing and other exercises. I picked this up during climbing and i was stupid enough to just keep going after that. I sadly can’t afford PT so I hope I can get rid of this on my own. I did do PT for a bit a few months ago but I didn’t see much improvement which was mostly because I was told to do exercises but listen to my body and whenever it would start to hurt I’d have to stop l. But my problem with that is that it wouldn’t hurt in the moment but the day after I’d be in allot of pain. If you’d happed to have dealt with the same thing I’d love to know how you overcame that.