In reply to gcoiley:
Hi, I've recently done something very similar. Very painful. My Physio gave melons of core exercises to do, such as side planks, side crunches, and a few others.
Like others have said, you are really better off forking out for a Physio. It feels like a lot of money, but it's you're body you're talking about. You can't reAlly put a price on beng fit and healthy. You're talking about 4 or 5 climbing wall entries, or a couple of night out, or petrol away for the weekend. Get it sorted properly.