I have narrowed disc in the center of back. There were no problems for almost a year. I usually do surfing, yoga and kung fu. But I woke up early around 3 AM last week with a super sore and stiff back. When I am lying down it hurts to cough, or I will roll from side to side. When I am getting out of bed, if I am upright, the soreness goes away. I can have a nap after lunch, and I do not have sore at that time. The pain in the back comes due to alignment and causes problems. But it resolves quickly.
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The back spasm is due to excessive activity that could have aggravated due to faulty posture in the bed. Do a lot of icing. Stretch your back and your hip flexors. Do spine extension like cobra stretch. If you can, engage in glute stability exercises and do warm up and cool down. Hope this is helpful for you.
For more information consult a physiotherapist online --> https://www.icliniq.com/ask-a-doctor-online/physiotherapist
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