I have started something to help my severe back pain that might help you.

I now have a pain journal. As soon as I notice my back pain increasing, I stop and try to remember and write down exactly what I have done physically over the past couple of days. It is helping me identify just exactly what actions, twists, turns or movements
I am doing that is causing the pain elevaion.

Try this with your Symptoms and see if it can help you identify yur triggers, your
harder times, etc. Just a suggestion to think about. Hope it helps!