So I repotted it.
I know the container is probably still quite small but it's all I can fit in, so it will have to do.
When I lifted the plant out it came out in one piece thanks to all the roots holding it together, god dam they grow fast. It was about 80% white (root) on the bottom so there was already a lot of crowding.
Anyway I added a tiny amount of nutrient for the stress and now it's back under light, and finger crossed it does ok. I know repotting can be very stressful to a plant if not handled right.
So here is my new pot (the other plant is about a week old, I am keeping it small on purpose, I will grow it up once this ones is budding.
Thanks again for the advice.