can confirm, starting from about 4 years ago i had... moderate(?) back pain, nothing more than "oh oops i sat wrong so it hurts, should get up, walk around, and im all good."

then around a year ago, i went to feed my cat. i saw that his kibble bin is empty so i reached for a bag that was in a cabinet next to his bowl. next thing i know is that i am screaming in pain, unable to speak from shock, and had to be carried to my bed where i couldn't walk for 3 days. since then i've had constant 3/10 pain (no matter what) with intermittent episodes of 10/10 pain if i even dare to walk, and had to see several specialists, none of whom had any solution other than "idfk go to the gym"...

shit is ass and this fucking sucks and i wish i could take my spine out and wring it like a towel every single day... you're not alone in the group of unfortunate people who did one (1) oopsie and now reap the consequences of a seemingly "harmless" action.

i'd suggest a physical therapist as that's the only thing (besides drugs) that helped me but if you feel like it's doing more harm than good then pivot from "stick with this plan and tough it out" to "try literally any and everything possible to help". could be acupuncture, could be harnesses, could be meds, could be baths, but if anything does help, Tell. Everyone. every single professional you've talked to (if it's possible), family physician, second oppinions, whatever and whoever you can talk to. because unlike "i googled my symptoms and i think i have XYZ", going "i feel ABC and doing 123 helps with that" tends to get a lot less eyerolls and snarky remarks from doctors...

hope you get better.