@koleke it was back in the late 90s , so I was 46-48 yrs old. I had been going to chiro. It was helping some. I bought myself the inversion machine & used at home. My husband helped me get on, invert & get off. I inverted 3 minutes at 45 degrees or sometimes totally over. Then rested flat for 3 minutes. I did that three times. I iced for at least 10 minutes every hour. It made a healing difference.
I was pretty stubborn- the orthopedic dr told me I needed surgery or I would be in pain the rest of my life. I said No I won’t. I ate my dinner on the floor lying down cuz I could not sit up. I just kept trying and kept improving. It caused me to have sciatica and drop foot. I just walked everyday snd my foot would just flop until I had control of it again. I did take some muscle relaxants & anti-inflammatories occasionally as needed but I wanted my body to heal naturally. The most o have now is sometimes when using the chainsaw for wood or something that I have to us away from the front of my body, my lower back which is like the hinge point get tired and I stop and rest it. Sometimes I have to ice, but I ‘try ‘ not to over stress it.
Good luck. Just listen to your body. Research different method to help snd use what works for you. Blessings.