With your pain being associated with some physical damage here are a few things that have helped me with chronic and at times debilitating back pain.

1. Chiropractic care

2. Routine massages

3. Core strengthening

4. Ice (15m on / 15m off) (my ice pack is large but covers about 25% of my back so. I start low or high and work my way the other direction, takes 45-60m total then usually benefits from refreezing ice pack)

👆by far ice is the #1 thing that help acute pain and the chronic

5. Cbd topical, I use Papa and Barkley products

6. CBD oral tincture (if it’s really bad pain and/or spasming)