I am a sports medicine doctor and here's what I wish every person with chronic back pain understood: in most cases, the answer is not rest. It's strengthening. Weak glutes, weak core, and poor hip mobility are behind the majority of non-specific lower back pain I see in clinic. A progressive resistance training program that targets these muscle groups reduces pain intensity, improves function, and decreases the likelihood of recurrence. Your spine needs muscular support the same way a building needs structural reinforcement. Lying on the couch waiting for it to pass is the equivalent of hoping a crumbling wall will fix itself. Build the support system.