That’s how it works with the pain. There’s no nerves inside the spine and when it slips it pushes on the nerves outside of it.

Think of a donut, if you push on one side of it the jam will spill out of the other side. Your discs between your vertabrea are similar so force on one side eventually will push the middle of the disc out the opposite side onto the nerves. This happens over time with bad forms with anything like lifting, with no warning until it happens.

It can heal as the “jam” can go back into the middle but the path it took doesn’t heal so it’s easy to do it again. If it’s really bad and doesn’t heal you might need surgery to fuse your vertabrea together, maybe the one above and below. That’s why it’s important to lift properly and try not to twist your body with weight, move your feet in line with you or in the direction your going.

Exactly what I do. I have over 500 songs on my Spotify paylist and just keep it on repeat. When I find a new song I like I add it on.

On my phone if I tilt it so the screen is at an extreme angle I can see it. If I look straight on I find it hard to see.