Back out again

So I've had this issue with my back for the last year it seems. My back muscles tense up so much that I get a ball at the bottom of my back which makes it difficult to sit down and get up from the seated position. The last time this happened I had to go to physical therapy for someone to teach my how to stretch it out. It comes back every now and than but not that bad. Well, I woke up on the 2nd and I could barely put my tights on w/o almost crying from the pain. Very very painful much more than the last time. Needless to say I've been in pain and taken some prescription muscle relaxer that my doctor prescribed but it makes me pass out. I went for a massage yesterday and she told me that my muscles were so tight. Feel better this morning but I've been getting up and stretching in my office to help the pain. I've also switched to ice instead of the heating pad which probably did more harm than good yesterday. Hopefully I feel better b/c I'm cleaning out my closet or at least trying this wknd.