Lower back pain and stretching exercises

I suffered for years with monthly or so muscle spams, ex ercise the doc said, physio to,it got
To the stage where the spasms were permanent and i literally didnt care whether i lived or died. More exercise, more swimming. Small weights

Eventually i saw a specialst, i explained my problem, he didnt even examine me.
He said the problem is a tiny joint in my spine, a facet joint was being irritated and causing this excruating 24/7 pain.
Stop all excercise, the heaviest thing you should pick up (the problem was between my shouldeblades) for a month is a knife anf fork.
With 24 hours i was so much better, within a week i was totally out of pain...
Sometimes all you need is rest and a little heat.