Could you go to a massage therapist? Most of them don't make you wait long, if all.

If you make an appointment with one, be sure to tell them what's going on with you. You need a GOOD massage therapist.

A good one won't be able to fix you in one visit, but they will help some (or a lot) and they won't make you worse. They also know a lot about the musculature of the body and might have some suggestions about exercises or other things you can do to help your back.

If your back problems ARE coming from anxiety & tension, it usually builds up over time and then the spasms can be triggered by a strong emotion.

I may be totally off-base here.

I have had my neck muscles spasm during therapy when I was talking about something emotionally painful.

I have not been exercising or stretching or being very active lately and that adds to my muscle stiffness.

You don't have to get a whole body massage if you don't want. You can get just your neck and back done.

I hope you find some relief.