Long train journey- done my back in help!

[Stressedgiraffe]

I'm currently away for work and have done my back in somehow. It's excruciating. I can sit for short periods and shuffle though I'm walking like I wet myself.
I felt a ping across my lower back and my hips are killing me.
What advise does anyone have about train travel?
I've got a 6 hr journey tomorrow home and I'm dreading it. Luckily I've a prebooked seat.
Help

Can you do any stretches? A child’s pose stretch might help.

Heat packs will save you even if it's 30 degrees

Cocodanmol and ibuprofen

If you can seat frog to first class and avoid a table as you won't be able to stretch out full if some. Is opposite you

Try Seat Frog for an upgrade to First Class? Bigger and more comfortable seats and most recline a little.

If you haven't used Seat Frog before add a payment card when you register. If you don't want to bid it's still cheaper to buy an upgrade from them this close to travel than through the train company.

Poor you!

You might have to cancel if it gets no better and you find that you really can’t move tomorrow morning, as sitting for six hours is quite the worst thing to do in the circumstances… as is carrying heavy bags… squeezing in and out of seats with bags etc.
I would imagine anyway; I am not medically trained but have had serious back issues in the past. Backs usually take a few days of gentle movement alternating with rest to “unspasm”.

I second heat packs if you have no choice though! Good luck!

Have a hot shower in the morning. It’s amazing at loosening up what can be loosened.

And cocodamol. Need to buy it from a pharmacist.

Lie flat on your back, on a bed or floor. Very gently stretch each keg in turn by pushing your foot towards the foot of the bed, toes pointing towards the ceiling. Each leg will only move a centimetre or two to start with, that’s fine. Do this for a few minutes every half hour if you can.
If you can take ibuprofen take 2 with 2 paracetamol ( safe to do) https://www.nhs.uk/medicines/ibuprofen-for-adults/taking-ibuprofen-with-other-medicines-and-herbal-supplements/#:~:text=It's%20safe%20to%20take%20ibuprofen,%2Dinflammatory%20drugs%20(NSAIDs).
Then lay off the ibuprofen tablets and rub ibuprofen gel where it hurts most.
Try alternate ice packs and heat packs to see which helps more.

You need strong cocodamol and ibuprofen. Ice pack for 20 minutes then heat. I wouldn’t stretch your leg as you are stretching a nerve and not muscle. Sounds like you might have a herniated disc/sciatica. Diazepam can really help. Is there a walk in centre there to get all these drugs?

Luckily I have naproxan with me. So I'll take one before I get on the train.
I seriously thought I'd done thing worse as I nearly shat myself when it happened.
I'll look at seatfrog. I have a table seat so not too bad. Really not looking forward to carrying my suitcase/ rucksack but it does roll.
It feels like sciatica which I had many years ago when pregnant.
It's just so frustrating

Naproxen, cocodamol and diazepam of spasming. Heat pad, the stick on ones are good.

Table seat will be much harder to get in and out of.

How did you get on?

Still on a train!. Will get home about 1030.
I'm in agony. The trains were heaving, people standing everywhere.

Debating going to a&e tomorrow. The pain is running down to my knees and across my hips.