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Heat and cold therapy: Applying heat or cold to the affected area can help reduce inflammation and relieve pain. You can use a heating pad, hot water bottle, or take a warm bath for heat therapy. For cold therapy, you can use an ice pack or a bag of frozen vegetables wrapped in a thin cloth. Be sure to apply heat or cold in moderation and not directly to the skin to avoid burns or frostbite.
Physical therapy: A physical therapist can design an exercise program tailored to your specific needs. This may include stretching, strengthening exercises, and techniques to improve posture and body mechanics. Physical therapy can help reduce pain, improve flexibility and mobility, and prevent future back problems.

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