My own back spasms were similar; but I've had them enough times that I've learned ways to manage the pain enough to finish a thought other than "ouch"
I've been able to reduce the frequency of occurrence by experimenting w my sleeping and exercise habits and learned that pregnancy pillows are worth their weight in gold for me; maybe they'll help you?
but only if you know enough about the fediverse to be aware; if i had no logged into like i usually don't do on these days, i would never know and spend the rest of my time on lemmy.world trying to figure out why i can't find any pirating stuff to share.