Same spot in left side

I’m an adult in my 30s with chronic lower back pain since 2014, consistently centered in the lower left back around L4/L5. It can shift during the day, sometimes becoming more bilateral during the workday or moving up the spine or into the lower left hip/pelvic area. The pain is usually mild, around 0.5 to 2, but draining because it’s persistent. There’s no shooting pain down my legs, and exercise or golf doesn’t clearly worsen it. At times, especially when I’m relaxed or socially engaged, I barely notice it.

I’ve bought into TMS, I accept it, and I genuinely think this is what’s going on with me. I have all the classic characteristics, and I’ve made significant improvements since starting the TMS approach. The pain shifts, fluctuates with stress and attention, and often fades when I’m engaged or relaxed. Even so, this one specific spot in my lower left back at L4/L5 still shows up every morning, and that’s what I get stuck on. I’m trying hard not to make it a big deal and to stay consistent with the process, but I still catch myself wondering why that one spot hasn’t fully let go yet, which can feel frustrating.

 

Disassociating your mind with learned patterns can be frustrating! I too have a similar situation.
Dr. Fantestil has a video about morning anxiety. I believe similar tactics can be used for the pain, because they really are one in the same. I love how simply and casually Dr. Fantestil approaches these issues. No Big Deal. Which is the exact technique he suggests! Treat things like no big deal. Keep your mind moving away from it's "target" which in this video is anxiety (which he describes as physical sensations combined with thoughts) , but in our case would be physical sensation (oh, and of course, the associated thoughts). He suggests the idea that the subconscious just really hasn't got the message about things being safe yet. This makes sense.
Do you have any techniques you use to work with your nervous system? That could be helpful.
I often find a short meditation in the PM and in the Am really helpful but I mix it up with also getting out of bed right way and getting my body moving. I don't want to replace habits and patterns, I want to slowly let them fade away.