Terrified - Please help!

I'm 3w3d pregnant. I have been working out before getting pregnant so I decided to continue, but I stopped running and doing heavier lifts than I'm used to. Today I was doing an upper body work out and was doing shoulder presses. I suddenly felt a sharp pain in the lower left side of my abdomen. I'm scared that I harmed my baby. It still feels sore in that area. I am so scared of a miscarriage because it happened to me before. I don't know what to do and I'm freaking out! Is this normal? Am I overreacting or should I be concerned?