I threw my back out… 2 months ago

Hello all! A small intro: all the women on my family’s side have been diagnosed with arthritis and so of course I have it too. My mom says I’ve been having pain since I was 2 but due to doctors not listening, I wasn’t diagnosed until I was about 10. They diagnosed me with juvenile idiopathic arthritis and said I would grow out of it, but seeing as I’m turning 19 in a few months I don’t really see that happening. The main reason I’m posting here is because I threw my back out about two months ago. I wasn’t doing any crazy lifting or anything, probably just turned a weird way while trying to throw the garbage out and suddenly it felt like I was dying. It took about 2 weeks for me to be able to walk comfortably enough to go back to school, but it has been 2 whole months since throwing my back out and it’s still hurting. Even on my good days where the rest of my body feels normal enough, by the end of the day I’m practically bedridden because of how bad my back hurts. I just wanted to know if anyone here knows what I’m going through or maybe if there’s stretches or something I can do to make this more tolerable. I like to believe eventually my back will get better but as each day goes on I worry that I’ll just have to deal with this for the rest of my life.