Back spasms - psoas muscle

Anyone else here dealt with this? This is the 3rd or 4th time it’s gotten really bad for me (a couple times in the past I’ve had to get muscle relaxers and then go through a long treatment period with a chiropractor). It’s been tight for a few weeks, and then I went bowling last night — clearly a bad idea — and I barely made it out of bed this morning. Had to have my wife tie my shoes... I know the main causes (I sit way too much at work (and in the car, and at home), and am a natural side-sleeper, and have also strained this muscle badly several times in the past); I have been doing my best to stretch a lot more regularly, but clearly something needs to change.

If any of you have suffered from this, and have a good path forward (treatment, stretches and exercises) for me to get back to good physical function from here and then stay that way, I’d really appreciate it.

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