Hello dear hi Sorry to hear about your issue. I will suggest certain guidelines to get more support from natural free remedies along with lidocaine patches # avoid all undue postures as excess banding / sudden jerky movements involving back # use lukewarm water fomentation with added salt 3 times per day # maintain body weight - avoid weight loss / gain , if overweight loose weight # diet should contain adequate protein , carbohydrates , trace elements magnesium , calcium , minerals , anti-oxidants # regular light exercise involving back muscles ( not vigorous ) with YOGA # sound adequate sleep of 6 hours # later evaluation in form of X-ray / MRI if needed . Hope this will definitely help you. Thanks for using Health care magic . Get well soon dear . Regards .