Sticking to machines was smart. Moving and getting blood into the area actually helps loosen it up. Keep the back in check and don’t force anything heavy until it settles.
High chance you've been scammed. They're Telegram account was shut down last year December.
https://aussiegym.community.forum/threads/%E2%9A%A0%EF%B8%8F-do-not-use-gearmaniac101-on-telegram-%E2%9A%A0%EF%B8%8F.1343/