IF you can take anti-inflammatories, that can help. I can't but have found glucosamine and chondroiton helpful and ICE, not heat for the first couple of days. 15 mins. on. Lying on the floor periodically throughout the day with your legs up--knees bent @ right angles allowing your calves/ankles to rest across the seat of a chair can help. Also, lying in bed, before you get up, do some very gentle pelvic tilts, then, you can bend one knee and use your hands to bring knee into chest, and just hold it for a slow count to 20. Then repeat the other side. Do this throughout the day--on the floor. When you are sitting, get up and PBS or whatever you can that helps move the spine, and muscles gently. When you sit, you have 2x your body weight in pressure on your spine. Sitting is hard on your spine, that's why you NEED to lie down periodically throughout the day to give your back a rest, and then do some gentle stretching type exercises to keep the muscles flexible. Just go slowly and take it easy. Hope this helps. I had major back issues that started summer of 2011--- I understand how painful and frustrating this is.
DYT type 3/4
Homeschooling Veteran of Three, (K-12 x 3)
ISSA Certified Fitness Trainer
Certified PraiseMoves Instructor, CPI Gold, and
MIRA!Dance Instructor (Christian alternative to
yoga and Zumba(R))