Besides massage and physio, anything other trips? Just got meds from doctor and it doesn't seem to apply any relief.
Hot and cold are your friends: stand in hot shower for 20 mins, use heat wraps - stretch after the heat when your muscles are loosey goosey...
Then lie on ice packs after where it hurts. Heat loosens the muscles cold helps with inflammation.
When i had relapses with my chronic back pain this was my approach. Also walking. Go for long walks and stretch after - walking uphill was best for me.
Sadly there is no quick fix. As for drugs Advil and naproxen (Alleve) can help actually! But their benefit is more on fighting inflammation and wont take away all your pain. Only opiates do that and probably best you dont go there... I remember in my last relapse i was thinking the naproxen wasn't helping. I discontinued and went right back on them! Turns out it was a big help after all but when taking regularly you can get used to them and think theu arent helping...
Looking for all suggestions, about to do a 13 hour flight, prefer to be healthier than this!
Totally crazy opinion here and suggesting getting to root cause before treatment/management strategies.
You never know how bad it is, unless you have others who have experienced the sheer nonsense that is back injury.
It becomes a comradery. Talking to people who never had back issues is hilarious. [They're like so what. Just deal with it].
Try getting up to go for a shit is the most impossible thing ever and you just want to fling yourself onto the ground instead. All dignity is gone.