One Big Question Mark

I have been having problems with my right hip, lower back and overall yukiness.  I go to the chiropractor every other week, so I don't know how this happened.  I told her a few weeks ago that I had this strange "tightness" in my tendons that work my quads.  We both pondered that one for a while, and kinda shrugged and said to watch and wait, do some stretching, apply some heat/ice, whatever.  That didn't get better.  In fact, it progressed to the small of my back, then up the right side of my spine.  I have my anatomy book in front of me, so I have sorta figured out how all this connects.  Even tho my back is feeling it the most, it is actually (prolly) the psoas major (psoa = muscle of loin).  Ok...The right side is worse than the left.  She found the L-2 and L-3 nerves it affects without any problem.  Yikes!  And the pressure point for the "loin" muscle, ouchie!  Now that I know what it is, I can do the proper exercises to keep it loosened up.  I walked into the doc's office hurting like hell and looking like a question mark, and left with both feet touching the ground at the same time and arms the same length.  Yeh, when i extended my arms, my right was initially over an inch shorter than my left.  And, my right hip is back where it belongs.  Hope all these things stay where they are, cuz I'm prolly not gonna stop doing what aggravated it.

The exercise that makes me into a ? is good for abs, not that great for wimpy psoas major.  I will explain it best I can, lacking a picture.  I stand against a flat structure that has 2 places to brace yourself by your arms in order to do leg lifts while suspended.  Up, down, up, down, very difficult, for me, anyways.  It works my shoulders, cuz that is where the strength to hold me suspended is, and it works the abs (of course) and that silly psoas major.  Whoda thunk? 

So, heat, specific stretching/pressure point exercises, and lots of pain med, and I'm off to work in the morning.  Blah!  What next?