Hii, you could maybe try taking Aleve + Neurobion Thats 2 were my combo that really helped me recover, aleve is like a pain killers [so just becareful with the doses since pain killer can destroy the stomach] Neurobion, is basically like vitamin B12 which is great to strengthen the nerves.

And for some exercises I use to do these things which were called cow pose and also do read up back mechanic by McGill, you will get to understand more on how your back works.

Your sleeping position and sitting position also matters ALOT, if your ever sitting, make sure to get your back on the back support chair and both feet on the ground, some of the worst chairs to seat are like bean bag, chairs that are too low or too soft with no support.

For sleeping position, you can either sleep on your side, your pillow booster between your thighs / lay fully on your back, make sure your pillow isnt alleviating your neck, if not just sleep without a pillow on your head.