I know just what you are going through, I've got two, one between my shoulder blades and one in my lower back. The lower back one I did in my mid twenties so have suffered on and off with extreme pain at times now for over forty years. Originally told to rest but now its keep moving and be as active as you can.
Physio works for me more so in the last few years when palates came into play. It concentrates on your inner core muscles and works well. I was also surprised when an occupational Physiotherapist I wax sent to suggested Tia Chi. That was brilliant and I came away from the first session with fantastic relief. So I keep up with that and the physio exercises. Often I have to sit for no more than twenty minutes, then stand and walk about for ten mins, then sit and so on to manage the pain. Often get stuck in a chair after getting engrossed in the telly or a book. Just got a powered riser recliner to help with this when its bad.
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