Sorry to hear about your condition. I experience the same problem. I am having work from home due to the situation of the pandemic. It means long hours of sitting and it is directly affecting my back and spine. I started to apply cloth with hot water to reduce the inflammation. It worked for some time but then again due to the strain, the pain started to come back after a while. I couldn’t get sleep with this properly and it was affecting me badly. I decided to consult a physician and he recommended me to do some exercises and forwarded me to a specialist for the same. It has been almost 3 months and now it has been halted because of the increase in the COVID crisis. But it has been of great relief for me. I recommend you seek immediate medical attention before it gets worse.