I know exactly what you are talking about. This is what works for me. I have a pilates resistance band and when my back gets like that I use the resistance band. I pull in a few times ( directions come with them) and the pain gets better. I don't know what posessd me to try it one day but it really works. I think it must stretch out the muscles that are all tight yet it is not the same as regular exercising and stretching. Pilates is different.