I put my back out 5 weeks ago and to start with was in so much pain I could hardly move an inch for at least 3 days due to back spasms, I then gradually started moving and felt stiff, however, with some exercise I felt a bit better, but what I now find is my back is still very painful at night in bed, it does feel like I have damaged the muscles or nerves and the exercises don t seem to help this? what can I do?