Sorry the journey is painful. It will be that way for awhile, but it should get better. If you are in pain today, try some moist heat again. I have a heating pad that is rubberized on one side, for that purpose. I take a towel, run hot water in it, wring it out, then put it where needed, placing the heating pad over/under it, so it keeps it toasty warm. The timer can be set for 30 mins. When you get done with your back, you can also apply it to your knees.