I’ve had occasional back spasms for the last 10 years. Painful to the point where I can’t stand straight, or it takes a while to force myself up.
Everyone is of course different, but I have a set routine for dealing with it.
1. Keep moving, even if it hurts. My job is sedentary so not great for the back.
2. Stretching every day. Plus a bit of core exercise.
3. Hot bath followed by ice pack followed by more gentle stretching.
4. If it hasn’t settled down in 24 hours, get some acupuncture. Works for me.
5. Keep moving…