• Warmth (e.g. hot water bottle) & relaxation (e.g. guided breathing meditations, going for a walk)
• Flexibility/movement (see below)
• Strength exercises to promote blood circulation (see below)
• Check-in: check regularly (every hour, several times a day): am I really ALWAYS in pain; if not, acknowledge and enjoy; if so: what is causing pain right now? Is there anything I can do now? Can I consciously relax my muscles right now, move around, do I need warmth or relaxation?
• Stress management: breathing exercises, walks in nature, after acute stressful situations: shadow boxing, running on the spot, jumping jacks -> release adrenaline; long-term: hobbies to help you switch off

Mobilisation and strengthening of the entire back:

Fit for Fun DVD „Workout für einen starken Rücken“; a probably unauthorized but very effective short version is on YouTube under the title „Professionelle Rückentraining – Gymnastik (Empfohlen von Ärzten und Therapeuten)“