So this happened around 2024 starting. Twice, I experienced excruciating pain. It was as if my back broke, and I can't even tell how bad that was. But after don't know how after a week or so I recovered. But when I was returning to the hostel after living with my parents for a month, on the last day, I found myself unable to move even slightly. If I move even a inch that same excruitaing pain would come. It was like hell. It was coming in waves. I slowly got up from bed which was painful enough but when I stood up the pain was still there. I am 20 but I cried that night. The pain was un bearable. that went for the whole night and somehow the pain reduce and I was able to return college. Now when I went back I got it checked and it was said that it was slipped dixk. He recommended me PT which I did for around 10 days but after that I had to hurry home. I don't if it helped but the pain reduced. 

But from the back two days, the situation is coming back that I experienced that night and I am scared. I went to sleep, and when I tried to sit up, instantly, the same pain shot through my back. Coming back in waves. This happened twice in two days,s and I am feeling like I am in hell. I am scared of going to sleep on the bed. Since last night, I only slept for 2 hours, and as soon as I woke up,p that same pain ran through my back. I almost feel like I can't sleep anymore. I want to, but the pain is too much for me to handle. Can anyone pls help me with this. Tell me any exercise, not while sleeping one. Guide me, pls. I need help.