hi,

No to the U/S - just use a hotpack if you want.

You probably have a strain but it is hard to tell.

I am also a cynic when it comes to exercise. If i had 1 cent for every patient that told me that they did their exercises with good form...but didn't, i would be rich!

When i do a workout, i need other people to watch and correct any habits i develop...and i have a high level of knowledge in this area!

Seated curls allow for lots of different and possible strenuous postures.

Hard to gues but you need to find someone who will look at your motor control of the hips/L/S.

Good luck