@loyal
Have you tried Salonpas lidocaine pain patches for your lumbar spine? It may help relieve some pain temporarily. Stretching is helpful for me, especially if you sit a lot and hips/thighs get tight. It is also helpful to drink lots of water so you are not dehydrated and taking magnesium (like Calm) can help relax your muscles/nerves some to help you sleep. Try sleeping with a pillow between/under your knees, too.