Hi i am Dr Ahmed Aly thanks for using healthcaremagic site , I had gone through your question and understand your concerns .. For my patients i may recommend avoiding heavy lifting and vigorous movements , avoid bad sleeping and sitting postures , painkiller like meloxicam when needed , hot massages with topical gels and muscle relaxants , physiotherapy and even yoga will be effective for the mean time otherwise i suggest X ray and MRI for proper diagnosis and treatment . Please click THANK YOU and consider a 5 star rating with some positive feedback if the information was helpful. Hope the above information helps you, Any further clarifications feel free to ask.