The only mixture of things that helps my pain and I don’t do this all the time, has to be the right day and feeling that it is right to do it, first stretching at home very slowly, slow breathing, then drive for a steam room and sauna session. They have good showers which help my back (and the stupid pins and needles I sometimes feel in my spine), then rub off dry with a hard towel, oil skin, moisturise on top, put comfy warm clothes on, go home, drink tea, take painkillers and stay in bed nice and warm. The whole thing is exhausting and I am wiped out for a day after but and it is a big but, the pain goes away for a short while and my muscles feel better.
Doesn’t work for everyone, I am a weirdo where the cold hurts me and the heat helps me.
If the pain is bad and I wake up and have to swear a lot, sometimes the only other alternative is to adapt for that day, have a nice bath, oil the skin again, rub and wrap up hurting muscles, fresh jim jams, back to bed for some deep breathing and relaxation and a good dose of three series of Bottom on netflix.
The odd thing about all of this is that everything is random. Don’t know if it is the same for everyone but trying to figure it out in my early days nearly sent me west. Each day is different, hard to plan, pain is random, can wake up one day feeling marvellous for no reason then by tea time or the next day feel like I’ve been smacked with a big wet fish! It is hard not to rush round or panic about each thing happening. Make a diary over a six week period. Then start another one for six weeks. It gives you a sort of long line of changes, good days, bad days, poorly days, achieving days. Also add your diet and any exercise in there including breathing or relaxation if you do any. You might look back in a while and see that good days follow certain things. It is also your evidence if you need to take your symptoms to the Doctor in the future.
The social service lady advised me on sitting in a good chair, with a rising thingy or finding a normal chair and setting it correctly for my 5 foot 2 and a fag end small frame. She said this is key to keeping pain at bay if possible. Hope this helps.