Based on having two back problems resolved by two procedures done at the same time, I suggest this which helped me and can't hurt anyone. Hang from a pull-up bar and let your body's weight stretch your back. It's a passive traction technique. Ice packs alleviated pain. Nsaids helped. You can take Tylenol along with most. Have a gut? Lose it. Poor posture? Change it. Friends with inversion boards praise them. Restraining, of course, aggravates back problems. My city had a small employee health clinic. I gave them xrays and diagnoses. This step protected me from later harassment. It also facilitated approval of disability pay while off work during recovery from surgery. I noticed the beginning of back problems 25 years before I had surgery. I ignored them, then lived with them, and finally endured many months of agony before having surgery. I urge friends to have surgery while you still have good insurance.