Thank you for the help! My wife had choir practice and other stuff yest, so my MIL watched our daughter - i got home from work and took my pain meds, klonopin, and grabbed the heating pad. I'm going to look into that Trigger point massage ball, and ask my PM doc about muscle relaxants when I see him in 2 weeks. I like the timer set for 10 minute intervals - i already have reminders pop up every 2 hrs to get up and stretch. Feeling better this morning - hopefully I'll avoid an episode like that for a while hope y'all are having a good day