help - exercises for the back - having spasms

For the past several weeks, I've been having bad back spasms when I lay back down (generally I'll have gone to the bathroom). I have them quite frequently. It's literally like a wave of pain that goes from my lower back up to my neck. It continues like that for a minute or so. Otherwise my back is fine.

I'm guessing that since my abdominals are split open, that my back muscles are overcompensating when I move around. Since my abdominals are split, I can't do sit ups and it's hard to lay on my stomach to do the back exercises I know.

Anybody have any ideas on what I can do to help myself? Thanks!

Thanks for the info!