Seal stretch. There’s PT method called the McKenzie method I was taught when I had lower back pain. More or less the idea is that we lean forward a lot every day, but rarely lean back. Here’s a video that seems to demonstrate the stretch

https://m.youtube.com/watch?v=k_rbNlMUP5E

This might be a tifu, but it’s a tomorrow I’m going to start getting better. Yes, uncomfortable talks might be coming, but this is the time to get the help you need. I cannot speak on your family, but I only hope that they will love and support you through all of this. Any good parents will not think you’re psycho, but will do everything they can to help you. I wish you the best OP and know that while life may have its lows, the highs are coming. Always remember that a bad day, or a stretch of bad days will eventually come to an end. Be kind to yourself, we’re all rooting for you.

Water and milk man? I’m just curious where you live.