Our expert says:
Start by icing the area when it is hurting(10 minutes at least)
But for doing the squat you need to make sure your form is correct - if your middle back is lacing flexibility, especially on the right, it will influence the function of your knee, so make sure it is both flexible and it is in good position while doing your squat.
The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical exmanication, diagnosis and formal
advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.