Can you pop a stitch at 4.5 weeks and when should you be concerned?

Given you are 4.5 weeks out from your surgery, I would say it is unlikely your have caused any damage.  I generally allow my patients to resume full activity after 4 weeks time.A thorough exam would help to see if your incisions are intact and make certain there is no internal bleeding, but both of those are unlikely, specially from the mechanism that you are describing.Hope that helps.